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Foods High in Iron-List of High Iron Foods

This article tells about some foods high in iron. Iron is a well-known mineral. It is essential for our body. It is used to transport oxygen to all parts of the body. Even a slight deficiency of iron causes anaemia or the dis-functioning of any organ. Also, too much of iron content in the body generates free radicals in the body. One should take the adequate amount of iron for the proper functioning of the body. Iron constitutes a vital part of haemoglobin, which helps to carry the oxygen in the body with the help of red blood cells.

This mineral also plays an important role in the functioning of muscles, DNA synthesis and prevents blood loss. Women are recommended to take more iron as they lose, blood during the menstrual cycle. The symptoms of iron deficiency are weakness, fatigue, poor eyesight, leaky gut or so on. If you have low iron in your body, it is important to have vitamin C in your diet as it helps in the absorption of iron. You can eat different foods which can complete the iron deficiency in the body.

Foods high in iron

List of Foods High in Iron:

If you are suffering from iron deficiency, no need to worry. Here is the list of foods high in iron content. You can try some of them to fulfil the iron deficiency naturally.

1.) Soybeans – Foods High in Iron

Soybeans have been recognised for its high iron content. Along with the iron, it is full of proteins. It consists of phenolic acids, which helps in proper functioning of tissues. As we have discussed that it has a high content of iron, so soy is helpful in the cardiovascular activity of the body.  Some studies have also shown that it has positive effects on blood fats and lowers the cholesterol level in the body. It is also known as a bone health maker. Moreover, it is a gem food for the vegetarians. To eat soybeans, you prepare a delicious dish for it by adding some more vegetables of your choice. Alternatively, you can make soup from green seeds of soy by putting some salt or black pepper in it.

2.) Spinach Full of Iron

Spinach is a great food when we talk about the iron content in foods. It provides many health benefits for its few calories. This food contains a heme group which helps in the production of more blood in the body. It is also rich in vitamin C which significantly boosts up the absorption of nutrients. Moreover, spinach is also rich in antioxidants, which are called carotenoids. It reduces the risk of cancer, protects from eye diseases and decreases the inflammation of the body. Consuming spinach also helps in the absorption of the body. To try this food, you can boil its leaves in water and make a delicious soup. Also, you can put the cooked leaves in any dish. Consume spinach in a way you want.

3.) Lentils Loaded with Iron

This super food is a fantastic source of iron. It is among the foods high in iron value. Along with iron, it contains potassium and folate. Lentils are rich in antioxidant properties. It helps to remove the free radicals from the body.  Moreover, lentils help in boosting up the metabolism, increases the amount of haemoglobin, promotes growth and prevents you from diseases. To try this food, you can boil them in a mug of water and make its soup. Also, add other spices or vegetables of your choice. Alternatively, you can add lentils in your meals by making a mouth-watering dish from it. So, eat this food to complete the iron requirements of your body.

4.) Eggs as a Good Source of Iron

You can eat eggs to fulfil the demands of iron in the body. Along with iron, it contains calcium, proteins and other nutrients which his very helpful to your body. It protects you from common health issues like dizziness, fatigue common cold or so on. Eggs also helps in making up of hemoglobin in the body and protects you from anemia. According to a research it is found that 2 eggs contain around 2mg of iron, which is sufficient for our daily requirement of the body. To eat eggs you can boil them and eat. Alternatively, you can prepare the omelette from it by adding some more vegetables. Also, you can try some dish made with eggs and add it to your supper.

5.) Beef Source of Iron

Beef is satisfying and highly nutritious. It is estimated that around 100 grammes of beef contain 2.7 mg of iron. This is also rich in protein, selenium and vitamins, which helps in the proper metabolism of the body. According to a research it is found that people who eat beef are less prone to iron deficiency. Beef is probably the single most accessible source of heme. You can eat beef by boiling it and sprinkle some spices on it to make it tasty. Alternatively, cook a yummy dish for yourself to take the benefits of beef. Try beef, as this is among the foods high in iron content.

6.) Cereals in Foods High in Iron List

Cereals are very high in iron content. It is a convenient food and easy to prepare. The cereals contain oats, grains, wheat, maize or so on. These are full of vitamins and minerals. It is not only rich in iron content, but these foods are high in fiber. It eases the bowel movement and makes you healthier. The enzymes present in different cereals help in the absorption of nutrients and vitamins of the body. To try this food, you can eat them by adding some milk in it. Alternatively, you can eat them with eggs, yoghurt or some vegetables.

7.) Pumpkin Seeds Loaded with Iron

It is a portable snack and is loaded with iron. According to a research, it has been found that 28 grammes of pumpkin seeds contain 4.2 mg of iron. It is not only loaded with iron, but it is full of vitamins, zinc and manganese. These seeds protect you from the insulin resistance, diabetes and stress. It helps in easy absorption of nutrients in the body. The excellent part is that these seeds contain both heme and non-heme iron. To try these seeds you can crush the seeds of it and make its powder. Now sprinkle this powder on your food. Also you can soak these seeds in water one night before you eat.

8.) Nuts Full of Iron

Nuts are full of iron. Moreover, it provides you energy in the form of calories and fat. It is found that people who eat nuts tend to live longer as compared to those who don’t consume it. It consist of omega 3 fatty acids which is very beneficial for health. The different nuts you can buy from the market are almonds, cashew, peanuts, pasta or so on. You have a plenty of choice to eat nuts of your choice. You can eat them by soaking them in water, at night before you eat. Also, you can eat roasted nuts. Alternatively, you can add them in sweets or custards. These are among foods high in iron, so eat them to get more iron.

9.) Tofu in Foods High in Iron List

Tofu is very rich in iron. It is a soy based product and popular among vegetarians. Half cup of soy contains 3.6 mg of iron. It is a good source of thiamine and other important minerals.  It is also full of calcium, selenium and magnesium. This food has a unique compound called isoflavones, which protects you from heart diseases. It also decreases the risk of cancer in your body. You can easily buy it from the market. Moreover, you can eat it raw, or roast it by adding olive oil. Also, you can cook it with some other vegetables and eat it.

10.) Turkey Rich in Iron

Turkey meat is very healthy and delicious. It is estimated that turkey has 2.3 mg of iron in 100 grammes. It is very rich in vitamins and minerals. Moreover, it  maintains the metabolism of the body. It also makes you stronger by boosting up the metabolism. The contents present in the turkey help in absorption of heme group and increases the blood level. . You can eat turkey by boiling it and sprinkle salt on it to make it tasty. Alternatively, cook a yummy dish to take the benefits of turkey. Try turkey, as this is among the foods high in iron content.

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