Eat These Iron-Rich Foods to Sustain
Adequate Blood Supply
According to the Mayo Clinic, the inability
of your red blood cells to transport oxygen effectively is one of the symptoms
of iron deficiency, also known as anaemia. Fatigue, chest pain or shortness of
breath, tingling or numbness in the hands or feet, headache, dizziness, and a
lack of appetite are only a few of the symptoms of anaemia.
The anaemia caused by iron deficiency is treated with either intravenous (IV) iron therapy or oral iron supplementation. Iron insufficiency anaemic individuals are also encouraged to prioritise iron-rich foods in their diets to increase mineral consumption.
Iron deficiency is more common than you
might think, so don't skimp on it. Here are some food options that are high in
iron:
1. Beans
Beans and pulses not only form a great meal
base, but they are also a great plant-based source of protein and other
vitamins and minerals. Due to their long storage life, dry beans and canned
beans might be a convenient and nutrient-dense option on a busy day when you
have nothing at home.
WebMD says that baked beans are a good
source of iron because of their high fibre content. Like other pulses, they're
high in protein and iron but lower in fat than meat.
2. Red Meat.
When most people think of iron, they likely
picture red meat, which is a good source of haem-iron (the type of iron we get
from animal sources our bodies more easily digest).
On a per-100-gram basis, the iron content
of lamb is 1.55 mg, while that of beef steak is 3.5 mg. The Journal of Internal
Medicine released a study showing that those who eat less red meat live longer
and have a reduced risk of cardiovascular disease. However, studies have proven
that consuming large amounts of red meat is harmful to our health.
The liver may not be everyone's favourite, but it's a great source of
heme iron and can help reverse iron deficiency anaemia.
4. Leafy, leafy greens
The iron content in dark green leafy
vegetables such as kale, spinach, and watercress is high. Include them as a
main course or side dish to your meals to boost your iron intake.
Dark green vegetables are not only high in iron, but also in vitamin C, which greatly aids in the body's ability to absorb iron. Even though they aren't the richest dietary source of iron on their own, dark green vegetables are especially nutrient-dense, and the high levels of vitamin C in them make it easier for our bodies to absorb the iron they contain.
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