Iron is a vital nutrient which has an important role in body functioning . Deficiency in iron results in headaches, shortness of breath, dizziness, anemia, low energy levels and irritability. Iron is present in two forms in the food namely heme and non heme. Heme iron is present in animal products and non heme is present in plant products. You are recommended to take 18 milligrams of iron per day. Post menopausal women are recommended to take 8 milligrams of iron daily. Non heme iron is less absorbed by our body then the heme. Therefore products which are rich in iron are mentioned below
Pumpkin sesame, hem and flax seeds
Pumpkin, sesame, hem and flax seeds are those seeds which contain high amount of iron. Products which are derived from these seeds are considered as worthy. A paste which is made from sesame seeds known as tahani contains 2.6 milligrams of iron. Seeds which contain best amount of plant protein, zinc, selenium, fiber, magnesium, and calcium and anti oxidants also act as source of iron. Hemp seeds contain omega 3 and omega 6 fatty acids which are considered to be the optimal for human health.
Cashew, pine nuts and other nuts
Nut butters and nuts contain low amount of non hem iron. This is true for cashew nuts, almonds, macadamia nuts and pine nuts. As like seeds nuts act as good source of protein, fiber, vitamins, minerals and good fats. But keep in mi9nd that roosting of nuts can lead to damage of these nutrients so eat raw nuts.
Leafy greens like spinach, swisschard, kale, beet grains and collard contain 2.5-6.4 milligrams of iron. Spinach contains more amount of iron than red meat and salmon. So it is best to consume leafy greens. Other iron rich leafy greens include cabbage, broccoli and Brussels sprouts.
Legumes contai8n high amount of nutrients. Some common type of nutrients legumes are peas, lentils , soybeans , beans and chicken peas. These act as best source of iron. Legumes also contains high amount of folate, potassium and magnesium. Legumes are helpful for reducing the inflammation and preventing diabetes. Legumes are also helpful for decreasing the risk of heart disease in people who are suffering from metabolic syndrome. Legumes are beneficial for weight loss and contain soluble fibers which are helpful for reducing calorie intake. So in order to maximize the iron absorption you should consume legumes.
Turkey meat is considered to be the delicious and healthy food and it act as great source of iron. Turkey also contains minerals, B vitamins. Turkey is helpful for reducing weight as turkey contains protein which makes you feel fuller and helps in increasing metabolic rate after meal. Turkey is also helpful for preventing muscle loss during weight loss.
Dark chocolates are delicious and nutritious. Dark chocolates contain 3.3milligrams of iron. Dark chocolates contain anti oxidants which are beneficial for reducing the risk of heart attacks, strokes and cholesterol levels. It is not necessary that all chocolates are equal. Those chocolates which contain flavanols are more beneficial.
Liver and other organ meat
Organ meat is more nutritious. Organ meats contain brain, heart, liver and kidneys. These are rich in iron. Organ meats are also rich in protein, B vitamins, selenium and copper. Organ meats are considered to be the best source of choline and act as vital nutrient for liver health and brain.
Tofu is the soy based food which is popular among vegetarians. Tofu acts as a god source of iron, thiamine, and several minerals which includes selenium, calcium and magnesium. Tofu also contains some unique components known as flavones which are responsible for improving insulin sensitivity, reducing the risk of heart diseases and menopausal symptoms.
Quinoa act as popular grain and is rich in iron. Quinoa also contains high amount of protein, folate, copper, manganese, magnesium and several other nutrients. Quinoa contains more anti oxidants property than the other grains. Anti oxidants are helpful for protecting yourself from the damage caused by free radicals whose formation takes place during metabolism and in response to stress.