Foods rich in iron to increase hemoglobin in our blood - LIVE HEALTHY

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May 18, 2020

Foods rich in iron to increase hemoglobin in our blood

A balanced diet is the most important ways to provide all the necessary forms of nutrition to your body to work efficiently. One important mineral that should not be ignored in your daily diet is iron. Iron deficiency can cause serious health complications. So everyone should include some foods rich in iron in their diet to avoid such complications.

Foods rich in iron to increase hemoglobin in our blood

Iron is an important component that is extremely important in the process of respiration. The reason for this is because iron is used by your body to create hemoglobin, a protein found in red blood cells that allows them to carry oxygen throughout your body such as muscles and body's tissues. 


If your body suffers from iron deficiency, it won't be able to create a sufficient amount of hemoglobin. As a result, your body is not able to use oxygen that enters your body by breathing, this condition is called an iron deficiency. This is the number one leading cause in another condition known as anaemia.


There are a number of different factors which can cause iron deficiency. In some cases, it may simply be due to reduced iron intake, due to a poor or restrictive diet. While in other cases, an iron deficiency might also happen as a result of blood loss, internal bleeding. It is also due to complications during pregnancy or other conditions such as inflammatory bowel disease.

Symptoms of iron deficiency

There are several symptoms that can be observed in those who are suffering from iron deficiency. These symptoms are unusual or excessive tiredness, pale skin, shortness of breath, headaches and dizziness, heart palpitations, dry skin or dry and damaged hair, swelling or pain in the mouth and tongue, restless leg syndrome and brittle or irregularly shaped fingernails.


If you are experiencing any symptoms that are pointing towards an iron deficiency or anemia, you should immediately contact a doctor.


For anyone who is suffering from the deficiency of iron, the great news is that this deficiency can be treated fairly easily. All you need to do in order to shake an iron deficiency is to increase your daily intake of iron just by including some foods rich in iron in your diet.


Foods rich in iron

Shellfish

Foods rich in iron to increase hemoglobin in our blood

Shellfish are a good source of iron. Seafood such as oysters, clams and mussels are a rich source of this essential mineral. 100 gram serving of clams can give you around 28 milligrams of iron, which is almost double the daily recommendation for an average person.


Moreover, the iron present in shellfish is heme iron, a type of iron that can be absorbed by your body easily than other types of iron found in plant-based sources.

Spinach

Foods rich in iron to increase hemoglobin in our blood

Apart from being enriched with iron, spinach is also low in calories. It is also high in vitamin C, which is extremely helpful for your body by absorbing the iron. About 100 grams of spinach gives you 3.6 milligrams of iron which is about 20% of your daily iron recommendation.

Organ meats

Foods rich in iron to increase hemoglobin in our blood

Organ meats such as liver can add a high amount of nutrition in your diet. Being a rich source of iron, 100 grams of liver contains 6.5 milligrams of iron which is a little over a third of daily recommendation.


Moreover, organ meats also contain vitamins A and B as well as other beneficial nutrients such as protein, copper and selenium. They are a great source of choline which is beneficial for keeping your brain and liver healthy.

Legumes

Foods rich in iron to increase hemoglobin in our blood

Beans, lentils, peas, chickpeas and soybeans all of these come under the category of legumes. One cup of cooked lentils contains an approximately equal amount of iron as 100g of the liver.


Legumes help to reduce inflammation and also reduces the risk of heart disease. They are rich in soluble fibre which is very effective for losing weight.

Red meat

Foods rich in iron to increase hemoglobin in our blood

Red meat is one of the easiest ways to consume heme iron. Because of which, it is considered as one of the most important foods for a person suffers from iron deficiencies and anaemia.


Studies suggest that people who consume red meat, poultry and fish regularly are at a safer side when it comes to avoiding iron deficiencies. 100 gram of red meat contains about 2.7 milligrams of iron, which is about 15% of your daily recommendation.

Pumpkin seeds

Foods rich in iron to increase hemoglobin in our blood

Pumpkin seeds are tasty as well as nutritious. Amongst the list of foods rich in iron, it is also considered as one of the great sources. 28 grams of pumpkin seeds contains 4.2 milligrams of iron which is almost 1/4 of your daily recommendation. Pumpkin seeds are also loaded with vitamin K, zinc, manganese and magnesium.

Quinoa

Foods rich in iron to increase hemoglobin in our blood

Quinoa is a pseudocereal that is unusually loaded with both protein and iron compared to most other grains. One cup of cooked quinoa provides nearly 3 milligrams of iron which is about 15% of your daily recommendation. Moreover, quinoa is enriched with folate, magnesium, copper and manganese. It is also rich in antioxidants.

Turkey

Foods rich in iron to increase hemoglobin in our blood

Turkey is a great source of iron. 100 gram of turkey contains 2.3 milligrams of iron which is about 13% of your recommended daily intake. Moreover, turkey is a great source of protein as well as several B vitamins and minerals such as zinc and selenium.

Broccoli

Foods rich in iron to increase hemoglobin in our blood

One cup of cooked broccoli contains one milligram of iron which is a bit less as compared to other foods but still a significant source of iron for those suffering from iron deficiency.


Additionally, serving size of broccoli contain nearly double the recommended daily intake for vitamin C which is beneficial for the body to better absorb iron. Broccoli is also a great source of folate and fibre as well as some amount of vitamin k.

Tofu

Foods rich in iron to increase hemoglobin in our blood

Tofu is also rich in iron. Half a cups of tofu contains about 3.6 milligrams of iron which is approximately 20% of your daily recommendation. Amongst these foods rich in iron, it is also a great source.


It is also high in thiamine, calcium, magnesium and selenium. Tofu is also very high in protein. It provides 20 grams of protein per serving and also reduces the risk of heart disease.

Dark chocolate

Foods rich in iron to increase hemoglobin in our blood

Dark chocolate is not only delicious but amazingly great for you. One ounce of dark chocolate contains 3.3 milligrams of iron which is about 19% of your daily recommendation.


Additionally, one ounce of dark chocolate also provides 25% of your recommended daily dose of copper and 16% of your daily intake for magnesium. Dark chocolate and cocoa powder have also been found rich in antioxidants. Milk chocolate is considerably less nutritious.

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