According to the Mayo Clinic, iron deficiency, often known as anemia, makes it challenging for your red blood cells to carry oxygen. Anemia can cause a number of symptoms, such as fatigue, chest pain or shortness of breath, numbness in the hands and feet, headache, dizziness, and low appetite, as well as peculiar desires for things like ice, dirt, or starch.
Usually, intravenous (IV) iron therapy or oral iron supplements are given to those with iron deficiency anemia. People who suffer from iron deficiency anemia are also urged to prioritize iron-rich foods in their diets in order to boost their intake of the mineral.
You shouldn't skimp on iron because iron insufficiency is more widespread than you may realize. You can increase the amount of iron in your diet by choosing these foods:
1. Beans
In addition to being excellent plant-based providers of protein, other vitamins, and minerals, beans and pulses make a fantastic meal base. On a busy day when you have nothing at home, dry beans and canned beans can be a convenient and nutrient-dense option because of their lengthy shelf lives.
Iron is abundant in baked beans, according to WebMD. They are a rich source of protein and iron, similar to other pulses, but have less fat than meat.
2. Red meat
Red meat is a rich source of haem-iron and is probably what people think of when they think of iron (the type of iron we get from animal sources our bodies more easily digest).
Lamb provides 1.55 mg of iron per 100 g, compared to 3.5 mg in beef steak. A study published in the Journal of Internal Medicine found that reducing your intake of red meat can help to lower your risk of cardiovascular disease and lengthen your life. Research has shown, however, that eating a lot of red meat isn't so good for our health.
3. Liver
Even though it's not everyone's favorite food, liver contains a lot of heme iron, making it a fantastic food to add to your diet if you have iron deficiency anemia.
4. Dark green vegetables
Iron is abundant in dark green leafy plants including kale, spinach, and watercress. To increase the amount of iron you are eating, try include them as an ingredient or side dish in meals.
In addition to iron, dark green vegetables are an excellent source of vitamin C, which is essential for iron absorption. Dark green vegetables tend to be particularly nutrient-dense and their vitamin C concentration makes it simpler for our systems to absorb the iron they contain, even though they aren't the richest dietary source of iron on their own.