‘The greatest wealth is health’. Just like calcium, protein, and other vitamins are necessary for the body, iron is equally important to make the body function. It helps in producing hemoglobin and helps in generating RBCs. Lack of iron can cause several diseases like Anemia, shortness of breath, and other severe problems. Therefore, it is quintessential for everyone to consume a healthy diet full of flavor and nutrition.
If you have pale skin, cold hands and feet, chest pain, and brittle nails, then consult the doctor at the earliest. These symptoms of iron deficiency can make you weak and are important signs of severe problems.
However, several iron-rich foods can help increase RBCs, making your body energetic and back to normal in a few days. Pale skin is not only noticed when the body is low in iron but also when it doesn’t have sufficient vitamin B12. Weakness, shortness of breath, and weight loss are the common symptoms of vitamin B12 deficiency.
Let us delve deeper and know which foods are the best sources of iron and how they can be consumed for better health results. But before that, know why is iron important for the body?
Why is Iron Important For the Body?
Iron plays a vital role in producing blood. It is needed for the growth and development of the body and a must-present mineral to make hemoglobin. Without healthy RBCs, you can’t get sufficient oxygen in the body. Besides, hemoglobin, iron also take care of nails, hair, and skin health.
Consume These 8 Best Iron-Rich Foods and Breakfast To Live Longer
1. Dark Chocolate
Yay! You have got another reason to eat dark chocolate anytime. It is incredibly delicious and flavorful. Do you know nearly 30gms of dark chocolate contains over 3mg of iron? Furthermore, it contains prebiotic fiber that feeds the bacteria in the digestive system.
It is one of the best sources of iron and offers several health benefits. Consume dark chocolate in any way, just make sure that you choose dark chocolate that contains a minimum of 70% cocoa content.
Soybean is one of the best foods high in iron and is a great substitute for paneer. It is an ideal source in a vegetarian diet and contains over 9mg of iron per cup. If you don’t like eating soybean raw, then try its variations like soychap and soybean. It is lactose-free and an excellent source of omega -3 fatty acids. A diet rich in soybean lowers the risk of cardiovascular disease and improves bone health. Especially women who have iron deficiency should consume potential sources of iron.
Lentils, commonly known as pulses, are a brilliant source of iron. Lentils are loaded with magnesium, potassium, vitamins, and are an excellent alternative to meat. It supports regular bowel movements and enhances gut function. One cup of lentils is a rich source of iron and serves 15.6 g fiber, 375 of iron, 25% of copper, 0.8g fat, and 230 calories.
Another food that falls in the list of iron-rich foods is beans. Kidney beans, navy beans, and black beans are not only rich in iron but are loaded in fiber, vitamins, protein, and other important nutrients. Beans contain folate which is essential for the growth of the body.
Furthermore, it contains polyphenols, a type of antioxidant that fights free radicals which damages the body. Consume beans in any way in your regular meal and see the difference in your health within a week. Doctors usually recommend eating beans in the form of salad to enhance overall health.
5. Cashews, Almonds, Pine Nuts
In general, most dry fruits, including almonds, cashew nuts, apricots, raisins, and more, are loaded with iron. These rich sources of iron should eat raw to get more benefits. When consumed in a regular meal, they increase hemoglobin and prevent your body from several diseases.
Which is your favorite dry fruit? It doesn’t matter, ensure that you eat these sources of iron to boost your immune system to live longer.
6. Breads and Cereals
How often do you have cereal for breakfast? Maybe twice or thrice a week. Do you know the iron-rich food that you have in the morning is the best meal to keep your body energetic all day long? Include foods that are high in iron like wheat bread, whole grains, and Oat cereals to keep yourself full for longer. Also, whole grains are rich in fiber and one of the best sources to lose weight fast. The high intake of refined grains could cause problems, but the consumption of whole grains is associated with lowering high blood pressure and heart disease.
One large unpeeled potato is the best source of iron. It serves around 3.2 mg of iron and is also an incredible source of fiber. It is the most comforting food and tastes best when mixed with butter and sour cream. However, consuming excessive amounts of potatoes could lead to weight gain and heart disease. Vitamin C in potatoes acts as an antioxidant and prevents cell damage. Consuming them in moderate amounts may help in lowering blood pressure and improving the nervous system.
8. Green Leafy Vegetables
Yes, we are talking about foods that are rich in iron, and missing green leafy vegetables would be a mistake. Green leafy vegetables like spinach, beet greens, kale, and broccoli, are the best yet the richest source of iron that you could ever consume. These iron-rich foods, when consumed in the right proportion, aid in weight loss, reducing hypertension, and preventing severe diseases like cancer. These sources are rich in multiple vitamins and minerals and keep you active all day long. Nearly 100grams of spinach contains 3mg of iron, 23 calories, 2.2. grams fat, and 3.5 grams carbs.
Well, if you are on the track of losing weight, and having spinach to grow thinner, then ensure that you are aware of these weight loss myths and are not following any.
While consuming these iron-rich foods, several questions pop up in everyone’s mind. For instance, does spinach cause constipation? Are these foods safe for babies? And more. So, here we have compiled a few questions based on iron-rich foods that people generally search.
Do Iron-Rich Foods Cause Constipation?
This is one of the most common questions asked to the experts. Yes, iron-rich foods might cause constipation because of the poor absorption process. Taking more iron than recommended can cause nausea or abdominal pain. However, making a few changes in eating habits could prevent constipation. It is advised to take iron supplements with any vitamin C drink to reduce the gastrointestinal effect.
What Are the Best Iron-rich Foods For Breakfast?
Let’s check on some amazing iron-rich breakfast recipes that are super healthy and would pump you in the morning.
- Strawberry Chia Pudding
Nearly 100gms of strawberry contains 0.5mg of iron. Eating strawberries reduces cholesterol and maintains blood pressure. This strawberry chia pudding is delicious, creamy, and a perfect treat for every morning. This delightful treat is overloaded with a fruity flavor and is completely addictive.
- Peanut butter
- Sweetener (raw honey)
Method to Make Strawberry Chia Pudding
In a blender, add strawberries, peanut butter, milk, and sweetener. Blend the ingredients well. Now, add chia seeds and pulse to combine. Take out the mixture in a jar. Wait for 10-15 minutes to form chia pudding. garnish it with more strawberries and serve it fresh. Enjoy this yum iron-rich breakfast every morning for better health results.
2. Sprouts Pancakes
A thoughtful sprout with spinach and other veggies not only sounds unique but also tastes delicious. Sprouts like whole green gram are rich in iron, calcium, zinc, and lots of nutrients. Sprouts pancakes are extremely delicious, healthy, and build hemoglobin levels.
- 1 cup whole green gram
- Finely chopped fenugreek
- 2tbsp Bengal gram flour
- Cumin seeds
- 1 -2tbsp grated carrot
- Finely chopped spinach
- Ginger green chili paste
- Turmeric powder
- Salt to taste
Method to Make Strawberry Chia Pudding
Blend whole green gram with water in a blender to form a paste. Now add chopped veggies and other ingredients, including oil to the mix. Stir well. Make sure that no lumps are remaining. Add water as required. Heat pan and grease it using oil. Pour batter on the pan and spread it evenly. Let it cook until it turns brown from both sides. Serve it hot with sauce. Sprouts pancake serves over 14g carbohydrates, 4 g fiber, and 15.5 mg sodium.
3. Pink Boosting Smoothie
Iron is such an important element for the body. Be it a kid, an adult, or an old person, iron plays a crucial role in body functioning. If you don’t like eating pancakes or pudding early in the morning, then try this beetroot smoothie that is rich in iron and is prepared with super healthy foods.
- 1 cooked beetroot
- 2-3 dried apricots soaked in water
- 1 frozen banana
- 1 tsp blackstrap molasses
- Vanilla extract to enhance the flavor
- 3/4th cup raspberries
- ½ avocado
Method to Make Strawberry Chia Pudding
This delicious treat is not time-consuming and can be prepared in 2 minutes. Blend the ingredients until it turns smooth. If you are getting late for the office, and do not have time to make breakfast, then sip this boosting smoothie to keep yourself full for long hours.
Take Away Thoughts
No matter what, every vitamin and mineral does wonders for the body. Next time, if you find any of these iron deficiency symptoms, then don’t miss consulting the experts at the earliest for better and healthy results. Also, it is recommended to eat these iron-rich foods in regular meals to maintain good health and well-being.
Do you know other foods that are high in iron and should be consumed to prevent diseases? If yes, then let me know in the comment section below.