What is Iron and Why is it Important?
The Role of Iron in the Body
Iron is a necessary mineral. Given its function in the human body, it is responsible for a wide range of functions. The primary function of iron, however, is to transport oxygen in the blood. Other advantages of iron include increased energy and focus, improved gastrointestinal health, immunological support, and body temperature management.
Having said that, did you realize your body cannot produce iron? That is, we must obtain it through diet—ideally, you are getting enough iron from the foods you consume.
The effects of Iron Deficiency
Iron deficiency anaemia, which affects millions of people worldwide and causes symptoms such as weariness, weakness, and dizziness, can be caused by a lack of iron.
Anaemia is a condition caused by a lack of iron in the body, which causes acute weariness and lightheadedness. Iron is a vital mineral that aids in the maintenance of healthy blood.
Non-Heme Iron vs. Heme Iron
Dietary iron is available in two forms: heme and non-heme. Heme iron can only be found in animal protein (meat, poultry, and shellfish). This is the iron that is most useful in the human body. Plant foods rich in non-heme iron include beans, nuts, seeds, and leafy greens. Non-heme iron is less bioavailable than heme iron, although it is still a viable source.
Iron-Rich Foods
Here are some iron-rich snacks to eat throughout the day:
1.Pumpkin seeds: These are a good source of non-heme iron and can be eaten as a snack or mixed into trail mix. One cup has roughly 3.7 milligrams of iron. They’re also high in protein, good fats, magnesium, and potassium.
2. Cashews: Cashews are an excellent source of non-heme iron and may be consumed as a snack or added to salads and stir-fries. According to the USDA, two ounces of raw cashews contain nearly 3.8 milligrams of the mineral. If cashews aren’t your thing, try brazil nuts or walnuts, which have similar health benefits.
3. Dark chocolate: Yes, you can have dessert while getting your iron fix. A normal 1-ounce portion of dark chocolate contains approximately 3.4 milligrams of the mineral. A bar containing 70 to 85% cocoa. Dark chocolate contains iron and can be enjoyed as a sweet snack.
4. Raisins: Also known as kishmish in Hindi, are a dried fruit strong in iron as well as other minerals including fiber and potassium. They can be consumed as a snack or used to sweet or savory foods to enhance flavor and nutrients.
5. Chickpeas : Cooked chickpeas provide 5 mg of iron as well as 12.5 g of fiber in two half-cup meals. When roasted, they make an excellent snack, a filling lunch when thrown in a salad, and an unexpected dessert ingredient when you want a healthy approach to satisfy your sweet tooth.
Hummus, which is made from chickpeas, is a filling snack that may be eaten with veggies or whole-grain crackers.
6. Spinach : A leafy green vegetable that is commonly available and high in iron. It is also high in vitamin A, vitamin C, and folate. A half-cup of cooked spinach has 3 milligrams of the mineral while only providing 21 calories. Furthermore, spinach is a nutritional powerhouse: It contains some protein and fiber, as well as calcium, potassium, folate, and vitamins A, C, and K. Serve with a salad, smoothie, or omelet.
7. Tofu : While tofu may not have the highest iron content, it is still a viable source for plant-based eaters. According to the USDA, 6 ounces has over 3 mg of it, as well as more than 18 g of protein. The best aspect is that it can be used in curries, breakfast scrambles, stir-fries, and other dishes.
Tofu is a plant-based iron source that is also high in protein and low in fat. It is a common element in Indian vegetarian cooking and is manufactured from soybeans.
8. Beetroot : Beetroot is a root vegetable high in iron and other minerals including folate and vitamin C. It can be eaten raw or cooked and is a common element in Indian salads and vegetable meals. Not sure how to put them to use? Check out this tasty beetroot raita, beetroot soup recipe.
Tips for Getting Enough Iron
1.Using non-heme iron meals in combination with vitamin C. Oranges, strawberries, and bell peppers are all high in vitamin C.
2. Do not consume tea or coffee with meals.
3. Using cast iron to cook
4.Eating a healthy diet
You can treat anemia and increase your energy levels by including these iron-rich foods in your diet and following these instructions. If you feel you have iron deficiency anemia, consult your nutritionist to decide the best course of treatment for you.
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