What is Iron in Food | What Food is high in Iron
What Is Iron In Food
Iron is a type of mineral. While it is found naturally in many foods, it is added to many food products. There are two forms of dietary iron, heme iron and nonheme iron. Meat, chicken and fish are known to be the main sources of heme iron. (What is Iron in Food) These products can supply up to 55 to 70 percent of the iron. Conversely, non-heme iron can be obtained from foods such as grains, beans, vegetables, fruits, nuts and seeds.
According to the National Institutes of Health (NIH), iron plays an important role in the body. Iron is considered an essential component to maintain hemoglobin levels. Iron helps increase red blood cells, which carry oxygen throughout the body.
Iron is also important because its deficiency in the body can cause anemia (lack of red blood cells). Iron is also beneficial for muscle metabolism and healthy tissue. Iron is essential for physical and mental development as well as some hormones. (What Food is high in Iron) Therefore, it is very important to have iron-rich food in the diet.
How much iron is needed according to age?
|1 year to 3 years||7 MG|
|4 years to 8 years||10 MG|
|9 years to 13 years||8 MG|
|14 years to 18 years||11 MG|
|19 years to 50 years||8 MG|
|For age above 50 years||8 MG|
What Food Is High In Iron
Spinach is rich in iron
Iron content: 2.71 mg per 100 grams.
The benefits of spinach can be in many ways for health. Along with iron, spinach is rich in many vitamins and minerals.
According to research published on the website of NCBI (National Center for Biotechnology Information), it has anti-cancer, anti-obesity properties as well as hypoglycemic (blood sugar lowering properties) and hypolipidemic properties.
Due to the properties found in spinach, most doctors recommend including spinach in the diet. As an iron-rich food, spinach can be easily used to make salads and soups.
Eat meat as an iron rich diet
Organ meats (a specific part of the body, such as the liver) are a good source of iron. 28 grams of chicken liver contains 3.3 milligrams of iron, which is 18% of the total iron required per day. In addition, meat is rich in protein.
This means that you can get all the amino acids your body needs by eating meat. Along with this, zinc is also present in chicken, which helps in balancing the thyroid, in the production of insulin and strengthens immunity.
Eggs are rich in iron
One egg contains 0.9% milligrams of iron, which is 5% of the total iron you need daily. Along with this, eggs contain a lot of nutrients. Along with providing you nutrients, eggs also help in balancing cholesterol levels and protect against heart disease.
Apart from this, such antioxidants are present in eggs, which are beneficial for your eye health. In addition, eggs are a very good source of protein.
Eat whole grains as an iron rich diet
Whole grains are an excellent source of iron. You get 18% of the total daily iron you need from 1 cup of wheat, 19% from oats and 16% from quinoa. Eating whole grains makes you live longer and lowers your risk of heart disease. Therefore, people who have iron deficiency should eat more and more whole grains.
Nuts and seeds rich in iron
A lot of iron is found in dry fruits like almonds, cashews and chilgoza. 30 grams of almonds, cashews and chilgoza contain 1.5 milligrams of iron, which is 7% of the total iron you need daily.
Apart from this, pumpkin, sesame and linseed seeds also contain a lot of iron. Two tablespoons of pumpkin, sesame and flaxseeds contain between 1.2 and 4 milligrams of iron, providing 7% to 23% of the total iron you need daily.
Apart from this, seeds and dried fruits also contain amounts of protein, fiber, zinc and magnesium, which are very useful for the activities of your heart, blood vessels and for brain health.
[What is Iron in Food | What Food is high in Iron]