Iron is a mineral that is found in different food groups, but their right absorption is hindered because most people are unaware that certain vitamins and elements help in better absorption. As a result, one starts to suffer from different kinds of health problems like poor blood count, dizziness, weakness, poor vision, lack of supply of oxygen to different body parts, etc.
Deficiency of iron is not accounted for due to poor lifestyle habits, but mostly because consumption of the wrong kind of food. Vegetables that are rich in iron are often not absorbed easily because they are non-heme. Hence it is vital that either eggs, meat or even fruits like tomatoes should be consumed to balance the same.Here are some super foods that should be consumed for improving the levels of iron in the body-
Following Foods That Help To Combat Iron Deficiency:
Peanut Butter
This is one of the easiest foods to feed kids and both adults. Peanut butter is rich in iron and contains many other minerals too that are beneficial for overall system maintenance too. This butter can be taken with bread, as a paste over biscuits or any other way that you like. However, ensure that peanut butter is not consumed in excessive quantities.
Whole Grains
Whole grains in form of bread, pasta or even cereals are a great way to boost immunity. Whole grains like wheat, barely, rye, oats and even corn are laden with iron. You can pick whole grains that are fortified with iron or opt for regular multi grain or wholemeal breads. Make them a part of your daily breakfast or meals. Remember that regular cereals are not iron fortified and they are available only via packaged modes.
Red Meat
For those who want a reason to consume red meat, here’s a good one. Red meat is very high in heme iron, which helps in absorbing different kinds of non-heme irons (plant based ones like spinach). So next time you are consuming spinach and leafy greens, add some beef or pork or even liver to the menu. However do not have the same everyday because these are rich in fats that could cause potential cardiovascular problems.
Pomegranates
Rich in fibre, potassium, Vitamins A, B and C, pomegranates area also laden with fibre. When consumed as a fresh juice or even munched on, this healthy fruit combats different signs of anaemia, including dizziness and weakness. You can have pomegranates with salads, mixed juices or even on their own.
Tomatoes
Tomatoes are rich in Vitamin C along with lycopene that facilities easy absorption of iron. Apart from this, it also contains high amounts of beta carotene and Vitamins E that wards off different problems caused by anaemia. You can have raw tomatoes on a daily basis or use it in sandwiches or even drink their juice for better absorption of iron through other sources too.
Eggs
This healthy animal product is high on proteins along with being antioxidant rich. Eggs are a versatile product that can be turned into delicious meals for everyday consumption. It also contains elements that aid in easier absorption of vitamins in the body. A big egg has about 1 mg of iron. Try to have eggs in different ways like boiled, in forms of omelettes or even poached.
Prunes And Raisins
Prunes and raisins are rich sources of iron, which are not only easily available but can be carried around with ease. You can easily have a mixture of dried nuts along with prunes and raisins as a snack. To make this a more nourishing and wholesome meal, add some prunes and raisins to your oatmeal or cereal. This will ensure that your everyday requirement of iron is taken care of.
