According to the WHO (World Health Organization), cases of iron deficiency are pretty high among pregnant women and children. The lack of sufficient iron in the human body, mostly known as anemia, causes poor oxygen delivery to body parts. If the body doesn't have adequate iron, there will be a shortage of hemoglobin, an essential red blood cell component that transports oxygen to body cells.
There are many known side effects of having a low iron count, which could affect the overall wellbeing of the person. Different people deal with iron deficiency differently, but most individuals tend to go for iron supplements. While iron supplements may deliver fast results, they aren't always 100% safe and effective. Health specialists always recommend dietary foods rich in iron as they are a safer and healthier way to start to deal with iron deficiency. To heighten your body iron count, the following are some of the foods everybody should incorporate into their diet.
Spinach is a prevalent food in most household diets. However, people don't take enough of it to replenish their body iron count. As per experts, every 100 grams of cooked or raw spinach have an iron content of 2.7 mg. Unlike other irons from plants, the iron in spinach is easily absorbed into the human body system. That's because spinach contains vitamin C, which speeds up iron absorption.
Legumes are pretty nutritious foods, common in many households. Legumes such as soybeans, beans, peas, lentils, and chickpeas contain high iron content. As per studies, 198 grams of cooked lentils pack 6.6mg of iron, while 86 grams of cooked beans contain 1.8 grams of iron. As for the case of chickpeas, every cup contains 3.7 mg of iron. It's advisable to take legume iron alongside foods rich in vitamin C, such as citrus fruits, tomatoes, and greens.
Organ meats such as heart, liver, kidney, and brain are highly rich in nutritional content. Every 100 grams of beef liver consumed adds approximately 6.5 mg of iron into the body. Other organ meats such as kidneys contain up to 5 milligrams for every 100 grams consumed. The content of iron from any organ meat mostly depends on where it's sourced from. The iron content in organ meats is fast absorbed. Consuming organ meats alongside greens, spinach, and tomatoes can double the absorption rates and the iron content.
One of the excellent iron sources is pumpkin seeds. Every ounce of pump seeds consumed adds 2.5 milligrams of iron into the consumer's body system. Similar to pumpkin seeds are the Pistachios which contain 1.1mg per ounce served. Pumpkin seed iron can be absorbed slowly, so consumers should mix it with foods rich in vitamin C to speed up absorption. Therefore, it is good not to disregard these chewable seeds that you begin to see during Halloween.
According to studies, people who consume fish, meat, and poultry regularly are less likely to face issues with iron deficiency. A similar study confirmed that iron sourced from red meat is likely to remain in the consumer's system longer than those sourced from iron supplements. Studies have confirmed that every 100 grams of red meat consumed adds a whopping 2.2 milligrams of iron into the user's system. Excessive consumption of red meat may cause varied health issues, so it's recommendable to consume red meat in moderation.
Turkey's meat is known for being tasty and nutritious. Turkey meat is widely consumed because of its high content of protein, zinc, vitamin B, and minerals. It has always been a prevalent diet for those looking to lose weight. However, not many people know that turkey meat contains a quality content of iron. In every 3.5 ounces of dark turkey meat consumed, the user adds approximately 1.4 mg of iron to their system. White turkey meat contains less amount of iron as 100 grams only contain .7 mg of iron.
Dark chocolate packs dozens of nutrients, including magnesium, copper, and more. This chocolate type has high antioxidant properties and quality content of prebiotic fiber. The chocolate eases cholesterol levels and lowers the risk of strokes and heart attacks. As for the iron content in dark chocolate, every 28 grams consumed adds 3.4 grams into the consumer's system. That means dark chocolate contains the highest iron content on this list.
