Best Sources of Iron: 5 healthy food items that are rich in this nutrient

Iron is one of the vital nutrients one should have in their body. It helps in the creation of hemoglobin, a part of red blood cells and the same acts as a cab for oxygen and carbon dioxide. Read on to know some of the best sources of iron.
Best Sources of Iron: 5 healthy food items that are rich in this nutrientBest Sources of Iron: 5 healthy food items that are rich in this nutrient
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Iron is one of the vital nutrients one should have in their body. It helps in the creation of hemoglobin, a part of red blood cells and the same acts as a cab for oxygen and carbon dioxide. It helps to circulate oxygen to various organs from the lungs and carries back carbon dioxide to the lungs to exhale it. Sadly, many people in India and across the world suffer from iron deficiency and it is one of the common nutritional deficiencies.

For the unversed, the symptoms of the iron deficiency are fatigue, pale skin and fingernails, weakness, dizziness, headache and inflamed tongue. Who are at the risk of being iron deficient? Women who are pregnant, young kids and adolescent girls suffer from the same.

Read on to know some of the best sources of iron:

1. Liver and organ meats

Liver and organ meats are very nutritious and they are very rich in iron. Aside from iron, choline, protein, vitamin b, copper and selenium are also packed in the meats. Aside from this, red meat, chicken, lean beef, oysters, turkey among others are also very rich in this mineral.  Speaking of non-vegetarian sources, the same gets absorbed in the body two and three times more than vegetarian sources.

2. Beans and lentils

 Beans, lentils, chickpeas, peas and soybeans are some of the best sources of iron. They are also full of iron and protein. Aside from this, other vegetarian sources Tofu, baked potatoes and cashews among others are some others. 

3. Spinach

For the unversed, 100 grams of cooked spinach contain 3.6 mg of iron which is 20% of the RDI. The best part is that spinach is also rich in vitamin C and this makes the absorption of the leaves which is a source of non-heme iron better. The leaves are also rich in antioxidants and other several other nutrients.

4. Dark Chocolate

If you are a chocolate lover, then you can rejoice as dark chocolate will help you to get the adequate amount of iron.  28-gram of dark chocolate contains 3.3 mg of iron. Ideally, one should go for the dark chocolate which has a minimum of 70% cocoa.

5. Quinoa

Quinoa is currently the popular buzzword in health circles as they are powerhouses of various nutrients including iron. As per studies, cooked quinoa provides 2.8 mg of iron, which is 15% of the RDI. The grain is also rich in folate, magnesium, copper, and antioxidants. 

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