5 Amazing Iron Rich Foods that can help to Combat Anemia
Iron is one of the most vital minerals required by our body. It is obligatory for males beyond 19 years of age to consume 8 mg of iron on a daily basis and for females between 19 to 50 years to consume 18 mg of iron daily.
Consumption of iron below the recommended level can cause iron deficiency disorders like loss of weight, fatigue, hair loss and in the worst case, anemia.
It is characterized by a low level of hemoglobin and is a disease that affects almost every woman under the sun.
How is Iron beneficial for Health?
Iron is one of the minerals that are evenly distributed in the human body. It affects, regulates and catalyzes daily physiological functioning and helps to stay in good health.
Iron is responsible for several cellular functions and plays an important role in the enzymatic action.
Iron, being the most integral part of hemoglobin, helps in the transmission of oxygen from the lungs to different parts of the body and is responsible for the utilization and storage of oxygen in the muscles which helps to develop physical strength and fitness.
Given below are the list of iron-rich foods that are richly packed with iron. Regular consumption of these food items, whether as a side dish, dessert or main course is remarkably beneficial for the natural cure of anemia and effective restoration of RBC level and hemoglobin.
Top 10 Incredible Iron Rich Foods for Good Health and Prevention of Anemia
1. Broccoli
Broccoli is a cruciferous vegetable and is one of the best foods high in iron. It is also packed with essential nutrients such as vitamin A, C, and magnesium.
The iron content in 100g of broccoli is 2.7 mg.
Easy Broccoli Recipe:
Ingredients-
- A bunch of broccoli
- A clove of garlic
- 2 tablespoons of olive oil
- 2 teaspoons of fresh lemon juice
- Salt and pepper
Procedure-
- Chop the broccoli into florets of 2 inches in size
- Steam the chopped pieces of broccoli in a steamer filled with boiling water
- Boil the pieces until they become tender
- While the broccoli is getting steamed, chop the garlic
- Combine them with lemon juice, oil, pepper, and salt
- Heat this garlic blend until the garlic pieces turn golden brown
- Add the broccoli to the garlic mixture
- The steamed broccoli is now ready to be served
2. Potato
Included in the list of vegetables high in iron, the potato is one of the most commonly eaten vegetables across the globe. Being packed with iron as well as vitamin C, consumption of potatoes is highly beneficial for the maintenance of haemoglobin levels.
The iron content of an average size potato is 3.2mg.
Easy potato recipe:
Ingredients-
- A pound of average sized potatoes
- A clove of garlic
- A bay leaf
- A teaspoon each of pepper and salt
- A tablespoon of butter
Procedure-
- Add the garlic, bay leaf and potatoes to the saucepan
- Cover them up to an inch with cold water
- Add salt
- Bring it to a boil and then let it simmer on a low flame until the potatoes become tender
- Drain this out and remove the bay leaf and garlic
- Slice the potatoes into halves
- Toss the slices with butter, pepper, and salt for a slight sautéing
- The dish is now ready to be served
3. Spinach
Spinach is one of the best vegetables high in iron. It is a staple part of the diet and is consumed for the increment of hemoglobin content.
The iron content in 100g of spinach is 4 mg.
Easy spinach recipe:
Ingredients-
- A pound of trimmed, washed and gently dried spinach
- ½ a teaspoon of salt
- 2 tablespoons of butter for this recipe
Procedure-
- Put the spinach in a pan of boiling water and cook it for about 5 minutes
- Drain the liquid water and place the tender spinach in a dish
- Season it with salt and butter
- Your boiled spinach is ready to be served
4. Beetroot
Beetroot is one of the richest food sources of iron. In addition, it has a high content of folate and vitamin C that contributes to the increase in the level of hemoglobin in the blood. It acts as a natural cure for anemia and other iron deficiency disorders.
The iron content in 100g of beetroot is 0.8 mg.
Easy beetroot recipe:
Ingredients-
- 4 whole beetroots
- A tablespoon each of salt and lemon juice
Procedure-
- Trim the beets and place them in the pan
- Fill the pan with water that has been blended with salt and lemon juice
- Boil the beets for about half an hour in the water until the beets become soft
- Drain out the water
- Serve the beets with butter, pepper, salt, basil and other toppings of your choice
5. Apple
Apple is one of the best fruits high in iron. An apple is not only essential for boosting the level of hemoglobin but is delicious and juicy too. Have an apple a day to maintain a healthy iron level and keep anemia at bay(2).
The iron content of an average size apple of is 0.31 mg.
Easy apple recipe:
Ingredients-
- 6 peeled and sliced apples with the cores removed
- 2 tablespoons of sugar
- 1/4th a teaspoon of cinnamon
- 2 teaspoons of vanilla essence
- 2 tablespoons of water
Procedure-
- Combine every ingredient in a steamer
- Let them simmer until the apples become soft
- Serve the dish chilled or hot as per your choice
