'Eat your veggies, you need to have enough iron in your body', we are sure most of you have heard your mothers saying this and talking about how important this particular nutrient is for our body. Guess what? She was right. Iron is one of the most important nutrients that our body needs.
It is an important component of hemoglobin that carries oxygen from your lungs to other organs. Without this, your body will not get enough oxygen and you may experience breathlessness, fatigue, and heart palpitations. It is also necessary to maintain healthy cells, skin, hair, and nails. So, how can you include them in your diet? How much iron do you need on a daily basis?
How Much Iron Do You Need?
It totally depends upon your age, gender, and overall health. According to Medical News Today, infants require 0.27 milligrams to 11 mg of iron, children need 7mg to 10 mg, adult males need 8mg of iron daily. On the other hand, females require:
9 to 13 years: 8 mg
14 to 18 years: 15 mg
19 to 50 years: 18 mg
51 years and older: 8 mg
During pregnancy: 27 mg
Foods Rich In Iron
Egg Yolk
This breakfast staple is not only rich in protein, but in iron too. Egg yolks contain 1.89 mg of iron, which increases energy and boosts your immune system.
Broccoli
This green veggie is an excellent source of iron. Broccoli contains some other essential nutrients as well, like vitamin C, fiber, omega 3 fatty acids, vitamin K, magnesium, zinc, calcium, and phosphorus. The vegetable is good for your heart as it helps in reducing bad cholesterol and protecting blood vessels from getting damaged. Moreover, it is also packed with dietary fiber which improves our digestion and keeps problems like constipation at bay.
Chickpeas
Chickpeas are loaded with several vitamins and minerals which help in weight management, improving digestion, and keep us safe from several diseases. You can either make chickpeas curry or add them to your salads.
Spinach
The health benefits of spinach are many.According to USDA data, about 100 grams of raw spinach contains 2.7 mg of iron or 15% of the daily value.
Pumpkin Seeds
These tiny seeds deliver a significant boost of iron along with other vitamins like vitamins A, C, K and B9 and minerals like potassium, manganese, and calcium.
Soybean
Another food which is loaded with iron is soybean. It is extremely rich in iron, protein, and other essential nutrients, which can help ward off digestive problems and boosts our immune system.
Meat
Meat is one of the best sources of iron. Eating meat regularly can help you cure anemia.
Disclaimer: It is advised not to construe it as professional medical advice and consult a doctor before making any changes in your diet.
Meenu Solanki, HerZindagi
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