Top Foods That Are Rich in Iron

Low hemoglobin, anemia, hair loss, tiredness and headaches are some of the symptoms and health problems associated with lack of iron in the body. Iron deficiency can affect your life adversely and can lead to serious health problems. Following are top 18 ingredients that can boost your iron intake; just add these healthy foods rich in iron to prevent diseases related iron deficiency.

Daily Recommended Dietary Intake

Women above 19 to 50: 18 mg

Men above 19: 8 mg

Liver

Liver is the powerhouse of iron. Among non vegetarians this is the best way to boost your hemoglobin levels. The commonly consumed chicken liver (100gms) contains 9 mg of iron. But Beef liver contains far less calories compared to other kind of liver and is great source for iron content – less cholesterol, high iron.

Seafood

Oily fishes are not only rich in Omega 3 fatty acids but also a good source of iron. Sardines or trale, mackerel or bangda and Indian Salmon or raavas are the best sources for iron.

Ground beef

Red meat is the most recommended ingredient to improve hemoglobin, but red meat should be without fat. Beef contains a rich source of iron, but ground beef without fat or sirloin beef provides a rich source of iron. 85gm of beef provides 2.1 mg of iron.

Chicken breast

The fleshiest part of the chicken is the breast and its also contain iron. About 100 gms of chicken breast provides 0.7 mg of iron. Bone marrow, liver, chicken and red meat are the best way to boost hemoglobin for non – vegetarians.

Brown rice

Brown rice is ‘the’ ingredient in the 21st century. It has several health benefits from weight loss to cholesterol to digestive disorders. Brown rice also contains iron that can improve hemoglobin.

Pumpkin Seeds

100 gms of pumpkin seeds contain 15 mg of iron, that is, 83 percent of daily recommended value. Pumpkin seeds are also a good source for Omega 3 fatty acids and helps lower cholesterol.

Whole grains

Whole grains are consumed for digestion, weight loss, and to lower cholesterol. You can now add that, whole grains can also improve hemoglobin due to its iron content. Consume whole grains like wheat, quinoa, fortified cereals, oats and barley.

80 percent dark chocolate

If you love chocolate, then you must have dark chocolate. Only clause is that, it should be 80 percent dark chocolate. 100 gms of 80 percent dark chocolate provides 17 mg of iron.

Lentils

100 gms of lentils can boost your iron content by 7.5 mg. Besides iron, lentils are a good source for magnesium and vitamin B6. 100 gms of lentils contains 30 gms of dietary fibre, but has 0 percent cholesterol.

Dried fruits

Dried apricot without sulfite and raisins are a good source of iron to pump up hemoglobin. Besides providing iron, dried fruits also contain essential vitamins and fibre for healthy living.

Source: indiatimes.com