Foods to Get Rid of Iron Deficiency

Millions of people around the world are affected by iron deficiency. Understanding the actual causes and symptoms of this problem helps with early detection and prevention. Iron is a very important mineral that plays many important roles like carrying oxygen to all parts of the body, production of energy and also in building muscles. Including foods and snacks rich in iron promotes satiety and curb your cravings. Overall iron rich foods help you to maintain a healthy body and lifestyle. 

Understanding Iron Deficiency 

Iron deficiency is nutritional deficiency caused by the insufficient levels of iron in the body. As iron is important to perform various bodily functions, people who suffer from iron deficiency often feel tired and lethargic. It is also important for the production of hemoglobin, a protein in the red blood cells that carries oxygen from lungs to other parts of the body. Thus, when there is an inadequate supply of iron, the body fails to produce enough red blood cells, which is a condition known as iron deficiency anemia. 

What Causes Iron Deficiency?

The most common cause of iron deficiency is the lack of dietary iron intake or sometimes, poor absorption of iron from our foods. This might happen during pregnancy or even during blood loss during menstruation or in the event of an injury. Thus, it is imperative to make sure that you are including different foods and snacks that contain iron. 

Some of the common symptoms of iron deficiency include weakness, fatigue, shortness of breath, pale skin, brittle nails or dizziness. If left untreated, this problem can lead to more serious health complications. 

Top Iron Rich Foods to Include in your Diet

Below mentioned are some of the best iron rich foods you can incorporate into your diet. This will help you to naturally get enough iron in your body through foods. 

Spinach 

Spinach, which is commonly known as palak in India is a well known super-food rich in iron content. Apart from being a rich source of iron, they are also packed with some of the most important vitamins and minerals. Spinach is also known to boost your energy levels due to its iron content. You can enjoy spinach in many ways like in the form of curries like palak paneer, palak chicken or even just sauteed. You can also add fresh spinach leaves in sandwiches, salads or wraps. Spinach blended to smoothies topped with nuts and berries also tastes great. 

If you are looking for a creative way to enjoy spinach, the palak chips provided by Healthy Master could be the best option. The crunchy texture and the delicate blend of flavors makes it a great snack.

Click here to order baked palak chips

Lentils

Lentils are also a great staple that is low in fat and cholesterol, while being rich in the iron content. They also support cardiovascular health, regulate blood sugar levels, aid digestion and support weight management. You can easily make different soups, curries and other options using lentils. As it is a very versatile ingredient, you can use it to make a wide variety of dishes. 

Chana or Chickpeas

Chana is one of the favorite staples for most Indians. It is prepared in various forms and styles around India. They are high in fiber, protein and different types of vitamins and minerals. Due to their rich iron content, they provide energy, help with weight management, promote digestive health and even reduce the risk of many chronic diseases like diabetes and heart disease.

If you are looking for some yummy, crunchy chana snacks, you will find a huge list under Healthy Master. We provide different types of chana snacks in many flavors like spicy roasted masala mix, roasted and salted, roasted cheese chana, magic roasted, spicy Kabuli chana and gud chana. With their spicy flavor and crunchy texture, they surely make a great addition to your healthy snack routine. 

Click here to buy healthy chana snacks

Pumpkin Seeds

Pumpkin seeds are also a tasty snack that you can include in your daily routine to get rid of iron deficiency. They are packed with some of the essential nutrients, including iron. They are high in protein, packed with antioxidants and many other important nutrients. You can easily include pumpkin seeds in various snacks and dishes. Now, buy premium quality pumpkin seeds from Healthy Master. Apart from pumpkin seeds, you will also find a huge variety of nuts, seeds, and healthy snacks to choose from.

Click here to buy premium quality pumpkin seeds

Quinoa

Quinoa is a complete protein source, which means it holds all the nine essential amino acids. As it is high in fiber, it promotes satiety and helps with digestion. While being rich in antioxidants, quinoa is also a good source of minerals like iron, magnesium, manganese and phosphorus. If you are looking for a creative way to enjoy quinoa, you can try the quinoa snacks provided by Healthy Master. You will find a variety of healthy snacks made using quinoa in the store. There are delicious quinoa cookies, noodles, chips and khakhras to choose from.

Click here to buy healthy quinoa snacks

Apart from the above-mentioned foods and snacks, other foods that are rich in iron include tofu, red meat, dark chocolates, sesame seeds, and oysters. 

Tips to Maximize Iron Absorption in your Body

In order to maximize the iron absorption in your body, there are few key points you can consider. Some of them are listed below:

• Consuming citrus fruits like lemons, strawberries and bell peppers along with iron rich foods will enhance its absorption. 
• Preparing foods in cast iron cookware is also another way to increase the iron content in the food. Acidic foods such as tomatoes will observe more iron from the cookware. 
• You can also consider eating iron supplements, if it is prescribed by your healthcare expert. Most of the time, iron supplements are recommended to individuals suffering from iron deficiency anemia or for the ones who cannot meet the iron requirements through diet alone. 

Conclusion

Including iron rich foods in your diet in a balanced way is very important to ensure overall health and well being. It is also important for people who are focused on body building as iron plays an important role in muscle building. So make sure you are including these foods in the right amount in your diet to lead a healthy and happy life.