Iron is an essential nutrient to serve various functions in the body.
Produces healthy red blood cells(hemoglobin) which help to carry oxygen to the body's tissues
Heme iron- animal source iron
Non Heme iron- Plant source iron Requires vitamin C for proper absorption of iron by the body
A mineral that is found in plants or animal products
They must include this food high in iron
Women (during mensuration)
Infants (born premature/ low birth weight)
Children (in their growth & development stage)
Vegetarians
Leafy green vegetables like spinach are rich in non heme iron.
contains 2.7 mg of iron per 100 gm of serving
It includes peas, chickpeas, Soybeans,Red kidney beans
Best source of iron, soluble fiber, protein, folate, magnesium, & potassium
1 cup cooked lentils contain 6.6 mg iron
Rich in iron, magnesium, vitamin K, Manganese, zinc
2.5 mg of iron per 1 ounce serving pumpkin seeds
High in iron, protein, folate, magnesium, manganese, copper, & antioxidant
A cup of cooked quinoa provides 2.8 mg of iron
It's gluten free
Rich in iron, protein, thiamine, selenium, magnesium,calcium
A half cup tofu provides 3.4 mg of iron
Good source of iron, fiber, folate, vitamin C, K
A cup of cooked broccoli contains 1 mg of iron
Shellfish like clams, mussels & oysters are good source of iron (Heme iron)
It may contain 3mg of iron per 100g of serving
Red meat includes liver, heart, brain, & kidney.
It contains approx. 6.5 mg of iron per 100 gm of serving
rich in protein, zinc, vitamin A, B, copper, selenium
Fish like tuna, mackerel are rich in iron, omega 3 fatty acid, vitamin B12, niacin, selenium
It may contain 3mg of iron per 100g of serving
Excellent source of iron, protein, calories, vitamin D, antioxidants
2 large eggs contain 1.68 mg of iron
It is recommended that one should consume average 18 mg iron per day.
It depends on their age, gender, health condition.
Avoid taking calcium rich food along with iron rich food