Iron rich foods

      Iron

Iron is an important nutrient needed for our body. As it is an factor important for building up of red blood cells which provide oxygen to our body. 

The daily requirement of iron

Adult male- 10 mg

Female - 20 mg

As women requirement is high due to iron loses during menstruation

Benefits of iron - 

• Helps in formation of hemoglobin 
•  Helps regulate body temperature 
•  Cure insomnia
•  Maintain muscle health
• Treats anemia 
•  Iron supports brain function by providing oxygen to the brain

Iron deficiency 

• leds to Less red blood cells production and doesn't provide enough oxygen to our body and begins to feel weak and tired.

• Iron deficiency may led to anemia. In which a person generally fell tiredness, weakness and shortness of breath or headaches. 

• Our skin, hair and blood cells requires iron for regrowth. When exposed to germs, our immune system responds with the aim of destroying the germ. Iron is needed for the immune system to work properly

Symptoms of iron deficiency

• Hair loss
• Shortness of breath
• Faituge
• Headaches
• Anemia

To overcome the defeciency include iron rich foods in your diet

So let us consider some iron rich foods-

• Spinach - provides 2.7mg of iron per 100 gm

It is rich in vitamins A, C and K, magnesium, iron and may benefit eye health, and reduce blood pressure levels among other health functions. And also helps in preventing arthritis 

• Chickpeas- provides 6.2mg of iron per 100gm

It is a good source of protein, vitamin and promotes heart health. 

A great source of dietary fiber and can stabilizes blood sugar and may prevent diabetes

• Pistachio - provides 14mg iron per 100 gm

Pistachio are high in lutein, beta-carotene

And consist high amount of iron and other mineral which make them a good choice for healthy snacks 

It consists more than 10 percent daily value of dietary fiber 

• Tofu- provides 5.4mg iron per 100 gm

A good source of protein. Which helps in strengthing bones, reduce the risk of anemia and also it is high in soy so it can reduce the risk of breast cancer 

•  Kale- provides 1.5mg iron per 100 gm

As green vegetables are the best source of iron rich foods which can fulfill the requirement of iron deficiency 

Kale is a good source of vitamin c and iron 

It is loaded with antioxidants 

• Peas- provides 1.5mg iron per 100gm

Peas are rich in nutrients like iron, phosphorus, minerals and B vitamins. 

These are the best source of vegan protein amd helps in muscle growth and also a good source of Iron rich foods 

• Lentils- provides 6.6mg iron of one cup

They are good source of plant based protein and also rich in iron. Lentils contain 8gm of fiber which cover 50 per cent of recommended daily fiber intake

• Eggs- provides 1.89 mg of iron

They are a good source of biotin and protein

Eggs work as a building block for immune system. And also helps in preventing the breakdown in our skin and making it look fresh. And it is also a good source of iron rich foods 

• Cashew - provides 6.7mg iron per 100gm

Cashew are plant based protein and a good source of iron rich foods Daily intake of cashew can helps to regulate blood pressure as they are rich in magnesium. Cashew are rich in copper which helps in collagen formation in the skin and bones.

              Summary-

 For proper functioning of every body parts blood is required. As iron helps in building of red blood cells. And deficiency in iron can cause severe health issues. Which has been listed above. It is not important that if a person has deficiency in iron so he has to take supplements for it. Foods rich in iron are the best source to fulfill your daily iron intake