What are the top iron rich foods to help prevent anemia and to increase amount of haemoglobin?
Iron is one of the essential nutrients required by the body. If the iron intake in your diet is inadequate, it may lead to iron deficiency anemia. The common symptoms of anemia include tiredness, headaches and loss of hair. Low hemoglobin is the indicator of iron deficiency in the body.
In order to avoid iron deficiency, you must make saure to include plenty of iron rich foods in your diet. Women aged between 19 and 50 should take 18mg of iron every day while the corresponding figure for men aged above 19 years is 8mg. Here is a list of iron rich foods:
1. For the non vegetarians, liver is a powerhouse of iron. Beef liver is best as it contains more iron and less calories while 100g of chicken liver contains 9g of iron.
2. Oily fishes like sea fishes like sardines, trale, mackerel, Indian salmon etc are rich sources of both iron and omega 3 fatty acids.
3. Red meat, especially beef is an acknowledged source of iron. In order to enjoy the best benefits, be sure to discard the fatty portion of beef. Ground beef without fat is best for iron. 85g of ground beef contains 2.1mg of iron.
4. 100g of chicken breast provides 0.7mg of iron.
5. The various benefits of brown rice is now widely acknowledged. In addition to a number of other nutrients, it also contains iron.
6. Pumpkin seeds are very rich source of iron as well as omega 3 fatty acid. 100g of these seeds contain 15mg of iron.
7. 80 percent dark chocolate has a high iron content – 17mg in 100g.
8. Lentils are good sources of iron as well as magnesium, vitamin B6 and dietary fiber.
9. Dried fruits like apricots and raisins also provide iron.
Apart from these, other rich sources of iron are potatoes, spinach, oysters, tofu, prunes, broccoli, strawberries and whole grains.