The problem of iron deficiency is ubiquitous in the world, especially in India. The insufficiency of iron leads to low hemoglobin levels in the body, hence results in iron-deficiency anaemia. While iron in the body serves many other significant functions, one of the most important of which is to carry oxygen throughout the body.
Symptoms: Pale skin, frequent fatigue, shortness of breath, dizziness, tiredness, leg cramps, insomnia, low-concentration levels, poor appetite.
Ideal hemoglobin levels: Men – 13.5-17.5 Women – 12.0-15.5
If the hemoglobin level is lower than the stated numbers, one is more likely to develop anaemia.
The most natural way to cure anaemia is to include a lot of iron-rich foods in your diet. Today, we give you a list of the best and top-rated iron-loaded foods to help you combat and prevent anaemia!
Pyar for palak
The love for spinach stands unbeatable when it comes to leafy greens. Apart from its other wonderful abilities, spinach can provide youwith a fair share of iron in your daily diet. You know what to do, go out and pick some fresh spinach leaves in your next grocery shopping session.
Tofu is a ‘tohfa’
Tofu is a blessing to the vegans and vegetarians, not just for its meaty texture but also because of theumpteen benefits it offers. Along with several minerals and calcium, tofu has high iron content. A cup of 100 grams of tofu can provide you with 5.4 mg of iron.
Love thy lentils
Beans, peas and various lentils can provide loads of iron to your body. Lentils are high in proteins, minerals and fibre too. One cup of cooked lentils can provide you almost 6.5 mg iron and 18 grams of protein.
Others: Broccoli, cauliflower, potatoes, asparagus, beans and tomatoes
Extra eggs, please?
Eggs are no less than a blessing in our lives – high in protein, essential vitamins and iron. Egg yolk contains around 2.7 mg iron, while boiled eggs contain 1.2 mg of iron. The bottom line is, Sunday ho ya Monday, we say, iron badhana ho toh roz khao ande!
Chicken lovers, time to smile! Top 10 iron-filled foods have chicken on the list as well. This won’t be a difficult one to include in your diet and it can provide your body with sufficient iron too. What are you waiting for? Go and grab some chicken!
Red meat for real
Red meat contains heme iron which is connected to providing hemoglobin to the body. 100 grams of mutton can provide you around 2 mg of iron. Another delicious way to boost iron in the body!
Others: Oysters, seafood, clams, turkeyand tuna
Fruits: Beetroot, pomegranate, apple, strawberries, watermelons, figs, kiwi
Nuts and seeds: Dates, almonds, raisins, pumpkin seeds, sesame seeds
Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal www.sanjeevkapoor.com is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.