Iron deficiency is the most common among individuals around the globe. Iron plays an integral part in our body. It helps in the formation of red blood cells which is then further required to transport oxygen to other parts of the body. The deficiency of iron can cause anaemia. Consuming iron-rich foods can boost your iron level in the blood. Here, we have listed a few of the least expensive iron-rich foods which you can include in your diet to boost iron levels in the blood.
Types of dietary iron:
There are two types of iron.
Heme – Heme is found in animal-based foods such as red meat, poultry, and fish
Non-heme – Non-heme is found in plant-based foods such as vegetables, cereals, and pulses. The major sources of the iron (about 65%) we get are from the non-heme based foods. Try adding vitamin C to non-heme foods to increase iron absorption.
Iron deficiency: Insufficient iron levels in the body can cause anaemia. Due to low iron levels in the body, the red blood cells can’t be formed and hence there will be deficient oxygen supply in the body.
Symptoms of iron deficiency: The symptoms of iron-deficiency include
- Pale skin
- Glossitis (Inflamed tongue)
If you have any of the above symptoms, consult your doctor immediately. He or she will help you assess iron status level in the blood and will determine the right form of the treatment. If iron tablets are prescribed, order your medications through the reliable online medicine site and get them delivered at your doorsteps.
Least expensive sources of Iron: Here we have listed out a few of the least expensive sources of iron-rich foods from both plant and animal-rich source. Check out the list below:
- Lentils: Lentils are packed with nutrients and are a good source of protein and iron.
- Soybeans: Soybean is a rich source of protein and iron, especially its ideal for vegetarian people. According to USDA data, 100 g of soybeans contain 3.55 mg of iron.
- Spinach: One cup of cooked spinach offers 6.5mg of iron. It is also rich in vitamin C, dietary fibre, vitamin K and potassium. Due to the high amount of oxalic acid, the iron content in the spinach is not absorbed by the small intestines in the body. To increase iron absorption, add vitamin C to the food and avoid iron inhibitors such as phytic acid like legumes, and grains.
- Animal liver: Beef liver, pork liver, chicken liver are rich sources of iron, vitamin A, riboflavin, folate, choline, copper, protein, and B-complex vitamins. They are lower in calories than meat products. It can be included in your diet to meet your iron requirements. But, speak with your doctor as the liver may not be a good choice to include in your diet if you are suffering from gout and pregnant women.
- Sardine fish: Sardine the scaly fish is the richest source of omega-3 fatty acids, protein, and iron content. Also, nutrients present in the sardine prevent heart disease and some types of cancer. Sardines are packed with powerful nutrients such as calcium, minerals such as niacin, potassium, zinc, phosphorus, vitamin D, etc. In women consuming 100 g of sardine can provide about 16% of the daily iron requirement. So, make sardine as a great choice in your diet. Though sardines are super healthy yet it is a pocket-friendly too.
- Amla: The rich iron content in amla helps to keep your bones healthy and strong. It’s a great blood purifier, prevents anaemia, and improves liver function and cardiovascular health. Hence, start adding this round green fruit in your diet and get its amazing health benefits.
- Kidney beans: Kidney beans are loaded with healthy nutrients and are available throughout the year. Consuming kidney beans can increase your energy levels and boost iron stores in the body. For menstruating women and growing children, iron is required for metabolism and to boost energy levels. Iron is also required to transport oxygen from the lungs to other parts of the body.
- Chickpeas: Chickpeas are the best source of Iron for vegetarian people. It is also rich in protein, magnesium, phosphorus, and zinc. Increase your iron intake with plant-based foods by adding a dash of vitamin C to it. So munch on chickpeas as evening snacks! Also, add it to your regular salad to boost all the essential nutrients needed for maintaining a healthy body.
- Sesame seeds: The nutty sesame seed is one of the healthiest foods and are a rich source of iron and calcium. It also contains other vital and essential nutrients such as zinc, phosphorous, Vitamin E, magnesium, selenium, copper, and dietary fibre. Sesame seeds are highly recommended for the people who are suffering from anaemia. So, adding sesame seeds to your diet or sprinkle the seed on your favourite salad and enjoy its amazing health benefits.
Eating a balanced and healthy diet can prevent iron deficiencies. For easy absorption, include vitamin C in the same meal. If you are feeling tired and weak consult your healthcare provider. Sometimes a simple blood test can check your deficiency. To fix your issue, your doctor may suggest iron pills or multivitamin syrup that suits your needs. Order your prescription medicines from the best online pharmacy store in India and avail amazing medicine discount on every order you place.