Iron is an essential element of our body and we need to provide our bodies with foods that are rich in iron to stay healthy! A diet which lacks iron can result in low energy levels, shortness of breath, headaches, irritability and weakness.
The recommended daily intake (RDI) of iron, is based on an average consumption of 18 mg per day. However, individual requirements vary based on a person’s gender, BMI and life stage.
For instance, men and post-menopausal women generally require around 8 mg of iron per day. This amount increases to 18 mg per day for menstruating women and to 27 mg per day for pregnant women.
Iron can be found in two forms: heme and non-heme. Heme iron is only found in animal products, whereas non-heme iron is only found in plants!
Here is a list of foods high in iron which should be consumed daily to avoid diseases:
Soybeans and foods derived from soybeans are wholesome with high iron content. In fact, soybeans contain around 8.8 mg of iron per cup or 49% of the RDI. Also, soybeans may help women who have marginal iron deficiency as soybeans have a high amount of ferritin content.
2. Nuts and Seeds:
Seeds like flax seeds, pumpkin, sesame are high in iron and regular intake may help with iron deficiency! Nuts are also a rich source of non-heme iron so almonds (badam) and cashews (kaju) should be included in your diet as well.
Vegetables like spinach (palak), cabbage (patta-gobhi), cauliflower (gobhi) are rich in iron and antioxidants. 100 grams of spinach contains 1.1 times more iron than the same amount of red meat. Tomatoes become high in iron only when they are made into a paste or sundried. Tomatoes are also a great source of vitamin C which increases the body’s ability to absorb iron.
Iron rich fruits are a tasty way to stay healthy! Fruits like dried dates,cherries, watermelon, pomegranate and apple have high iron content which helps the body to fight diseases like anemia. These fruits are a source of non-heme iron and Vitamin C which proliferates the absorption of iron in your blood.
Another great way to increase your daily iron intake is to opt for Keeros Roasted Supersnacks that are 100% vegetarian, have the goodness of 6 supergrains and pack a punch of iron and protein with lots of fibre. Every jar is healthy for all, including diabetics. These snacks are big on nutrition and low on calories so munching on them is a guilt-free experience.
Order your Keeros Supersnacks today!