What Foods are rich in Iron? Top 4 list!

Iron is a vital mineral that helps to increase the production of Hemoglobin in the body. Haemoglobin is a protein in the blood that carries oxygen from the lungs to all other parts of the body. About 70% of Iron is present in the Hemoglobin. Due to this function, we will discuss the "top 4 foods that are rich in Iron."

So, let's get started.

Top 4 foods that are rich in Iron:

Naturally, Food has two types of Iron. They are

. Heme Irons

. Non-Heme Irons

Heme Irons are present in Animal-based foods such as Meat, Fish, Eggs, etc.

Non-Heme Irons are present in Plant-based foods such as Vegetables, Fruits, Nuts, etc.

By comparing, Heme Irons is absorbed very well by your body than that of Non-Heme Irons.

Firstly, we will discuss Non-Heme Iron foods.

Non-heme Iron foods that are rich in Iron are as follows:

1. Pumpkin Seeds:

Pumpkin Seeds are the richest source of nutrients. The content of Zinc and Iron in this Seed is vast. It also has various health benefits.

Pumpkin Seed can boost and maintain the testosterone level in Males to the core. You can also consume it every night with Milk to enhance your testosterone level.

* Important Note:

Pumpkin Seed is mostly for Males. Females should consult their doctor before consuming this.

It can also reverse the male pattern of baldness at a time gap of 6-12 months.

So, try half spoonful of Pumpkin Seed with Milk before bed at night.

The other benefits are as follows:

. Pumpkin Seeds can enhance your Immune system.

. It can improve your digestion process.

. It helps in your weight loss process.

. Fibres in Pumpkin seed helps to lower the cholesterol in your body.

As a result, it reduces the risk of heart disease.

2. Spinach (foods that are rich in Iron):

Spinach is the primary source of Iron. It has various health benefits and also has low calories.

It can eat either raw or cooked and is rich in Proteins, Calcium, Vitamin A, and Vitamin E.

Nowadays, eating this as a lone dish is hard, especially among kids. So, try it with foods rich in Vitamin C, like lemon, grapes, oranges, etc.

It is rich in antioxidants and may also reduce your risk of Cancer and eyesight diseases. So, try to add this to your diet schedule.

3. Broccoli:

The next big food that is rich in Iron is Broccoli. Broccoli is highly rich in nutrients and helps your body absorb Iron quickly.

The other minerals rich in Broccoli are Vitamins, Proteins, Potassium, Calcium, and Magnesium.

Boiled Broccoli can reduce the total amount of cholesterol in your body. As a result, this leads to lowering the risk of cardiovascular disease.

Since Broccoli is rich in Vitamin K, it helps strengthen the bones. It is also rich in beta-carotene, which helps to enhance your eyesight vision.

Further studies have shown that Broccoli can reduce the risk of cancer. That's due to the component Sulforaphane present in it.

So, Why are you waiting? Add Broccoli to your wish list as soon as possible.

4. Legume foods that are rich in Iron:

Mostly, Legumes are rich in high nutrients. Some of the common Legumes are

. Soybeans

. Peas

. Chickpeas

. Beans

Beans like Black beans and kidney beans help to increase your Iron content.

Legumes are usually high in Soluble fibre and help in weight loss. Because of this, the digestion process is as simple as that.

So, to increase the content of Iron, eat more legumes with foods rich in Vitamin C such as Lemon, Oranges, and Greens.

How much Iron should you consume per day?

As per the study,

. Men over 18 years of age should always consume 8.6mg a day.

. Infants and Children should take 7-16 mg daily, according to their ages.

. Non-pregnant women between 18 and 50 should consume at least 18 mg daily.

. Pregnant Women should consume at least 25 mg of Iron a day.

Overall, the above given are the rough readings to make you aware.

So, please consult your respective doctors and get the appropriate amount of Iron supplements.

What if? You consume foods that are low in Iron instead of foods that are rich in Iron:

Usually, this condition, when lacking Iron or Iron deficiency, leads to Anaemia.

Anaemia is nothing but a weak production of red blood cells, which carry oxygen to all other parts of your body.

There are so many supplements available for this problem under doctors’ advice.

These are the top 4 foods that are rich in Iron.

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