Iron is an essential mineral used to transport oxygen to all parts of our body. Deficiency of iron causes anemia (weakness/fatigue) and a chronic deficiency which causes organ failure. Excess of iron also leads to the production of harmful free radicals, it also interferes with metabolism causing damage to organs like liver and heart. The body regulates the iron which comes from fruits and iron. There are many foods with iron.The overdose is very rare and it usually only occurs when people take supplements. As we all know fruits and vegetables can be a good source of iron in addition. Iron deficiency is the most common form of anemia. Iron is a mineral that plays a vital role in health. The role of iron is to carry oxygen in the blood to every cell in the body.
Iron is an important part of hemoglobin, it gives the protein in red blood cells that carry oxygen from the lungs and transport it throughout the body. The deficiency of iron in your body cannot produce enough healthy oxygen-carrying red blood cells. Deficiency of iron can cause anemia, which makes too little hemoglobin in your body. Iron deficiency risk is higher in women in their childbearing years because of the loss of blood during menstruation. The daily dietary allowance recommends for iron for 19- to -50-year-old women is 18 milligrams. A pregnant woman should be consuming 27 mg per day. On the other hand, adult men need about 8 mg of iron per day.
List of Foods With Iron:
The best way to fight off iron deficiency is to have a healthy diet that includes good sources of iron to prevent any deficiencies. Add iron sources of vegetables as with vitamin C , spinach with lemon juice, A bell pepper, bean, salad, or fortified cereals and berries. Here is the list of foods with iron.
1.) Spinach Among Foods with Iron
Spinach is a good source of iron. This leafy green vegetable can help you fight iron deficiency called anemia. Spinach is an excellent source of vitamin K and A ( in the form of carotenoids, iron, vitamin B2, copper, vitamin B6, vitamin E calcium potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, protein, choline. It maintains your overall heath and is famous for the list of foods with iron.
2.) Eggs and Potatoes Loaded with Iron
Eggs and potatoes, both are rich in iron, potassium, and calcium. Egg white has half of the protein and it is less in fat and cholesterol than the yolk. The Egg white contains rich in selenium, vitamin D, B6, B12 and minerals such as iron, zinc, and copper. It is best to have Potatoes with its skin because the skin contains more proteins than the underneath. Potatoes are well known for its high vitamin C content. Add this food to your diet to maintain the iron content in your body.
3.) Peas to Cure Iron Deficiency
Green peas are a very good source of vitamin K, manganese, copper, dietary fiber, vitamin B1 vitamin C, folate, and phosphorus. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, iron, magnesium, potassium, and choline. Eating peas can increase the level of iron in the body. Add the peas in your diet to cure the iron deficiency.
4.) Kale- Rich in Iron
It also contains vitamin, which promotes iron absorption and Beta vitamins which are very essential for the release of energy from food. Kale is high in beta carotene, the carotenoid that is converted by the body into vitamin A as needed. This food makes you healthy and strong.
5.) Broccoli- Loaded with Iron
It is high in many nutrients, including fiber, vitamin C, vitamin K iron, and potassium. Broccoli can be eaten both raw and cooked forms. A recent research shows that gentle steaming provides the most health benefits, as its nutrients get damaged on heating. Add broccoli in your diet to make yourself healthy.
6.) Strawberries as Iron Rich Food
Vitamin and minerals potassium: Acne mineral that is involved in many essential body functions such as regulating blood pressure to a lesser extent, strawberries also contain iron, copper, magnesium, phosphorus, vitamin B6, vitamin K, and vitamin E. Add this food in your diet to cure the iron deficiency. It is famous in the list of foods with iron.
7.) Gooseberry among Iron Rich Food
It is well known for its high vitamin C content. Gooseberry also contains many minerals like calcium, iron, vitamin B complex, phosphorus, and carotene. It is best for people who are suffering from anemia. Gooseberry is a powerful antioxidant agent. You can easily buy it from the market and eat.
8.) Dry Fruits with Iron
The researchers have found that eating dried fruits daily can boost up your energy levels. You can eat them on a daily basis, figs, dried apricot, raisins, and dried grapes. They are rich in iron, fiber, potassium, and antioxidants. You can eat them anytime in a day. It is among foods with iron
Surprising Signs of Iron Deficiency:
1.) Hair Loss Because of Iron Deficiency
Anemia that develops especially when people have a lack of iron in their body. It can cause hair loss. When hair follicles don’t get enough oxygen, so they go into a resting stage. And the hair fall doesn’t stop and the hair doesn’t grow back until anemia is improved. It is normal to lose about 100 strands of hair per day. But when you notice an excessive hair loss and if it is not growing back this may be a sign of iron deficiency. If you’re experiencing this kind of symptoms and you think you have iron deficiency consult a doctor he or she can help you find ways to include more iron-rich foods in your diet and determine whether you need to take iron supplements.
2.) Fatigue as a Sign of Iron Deficiency
The principal sign that your body is not getting enough iron is fatigue. This may be the most difficult to link to iron deficiency. When your body is not getting enough iron it begins to feel low. This is because of trouble in carrying the oxygen to your cells so it’s affecting your energy levels. When you start feeling weak, sluggish and unable to focus, means you are lacking from iron deficiency. Having fatigue can be the sign of numerous conditions if it does not go away with adequate rest, then you should consider having your iron levels checked.
3.) Pale Skin Showing Iron Deficiency
Having a pale skin is often associated with being sick, but it’s not always the case. And there is a good reason for that. The skin gets its rosy color from hemoglobin, so if you have low levels of iron, it cause the skin to become lighter. When red blood cells become low due to lack of iron, they begin to become smaller and paler in the center so skin also becomes paler. It is very easy to detect in people with a lighter complexion, but no matter what your skin tone is lighter than normal, this may be a sign of iron deficiency.
4.) Frequent Skin Infections Reflecting Iron Deficiency
Iron plays a key role in having a healthy immune system. So the lower levels of iron deficiency can make someone more susceptible to infections. Red blood cells help to transport oxygen to the spleen, which is one place where infections can be fought off. Red blood cells also carry oxygen to the lymph nodes. If you are having iron deficiency the body does not produce white cells as well and they are not as strong because they’re not getting enough oxygen making that person more susceptible to infections.
5.) Swollen Tongue as a Sign of Iron Deficiency
Deficiency of iron can cause lack of oxygen, which makes muscles to enlarge and become painful. It happens to all the muscles. The only one you can see is the tongue. You will also see cracks on the side of your mouth and which is common among people with iron deficiency. Whenever you find your tongue swollen, you might be suffering from iron deficiency.
6.) Restless Legs Syndrome Showing Iron Deficiency
People having iron deficiency also develops restless legs syndrome. It is a disorder that causes you to have a strong urge to move your legs. The urge is an unpleasant, crawling sensation in the legs that can make it hard to sleep. This can be easily noticed when a person is sleeping.
