IRON RICH FOODS
IRON RICH FOODS
Iron is an extremely important mineral, its main function to carry oxygen throughout your body. When your diet lacks iron, it causes anaemia, dizziness, irritability, headaches, and fatigue. The recommended daily intake (RDI) is based on an average intake of 18 mg per day. However, the requirement varies depending on your age and gender.
The food you consume can provide two types of iron – heme and non-heme. Heme iron is only found in animal products like poultry, fish, and meat whereas non-heme iron is only found in plants such as nuts, vegetables and fruits.
There are plenty of good food choices to help you meet your daily iron needs in plant based diet.
Here is the Plant Based Iron Rich Foods to include in your diet:
2. Nuts and Seeds
4. Dark Chocolate
Different whole grains are rich sources of iron. They provide a wide range of health benefits, including reduced risk of type 2 diabetes, heart disease and obesity. Amaranth, Oats, Quinoa these grain are very rich source of iron. One cup of cooked quinoa will give you 2.8 mg of iron, whereas oats gives you 3.4 mg of iron and Amaranth contains highest around 5.2 mg of iron . All these grains boosts the health of your gut and also contain several other nutrients that's relly beneficial for your body.
How to Increase Iron Absorption From Plant based Foods:
The heme iron found in meat and animal products is generally more easily absorbed by the human body than the non-heme iron found in plants.
2.Include soaked, sprouted and fermented stuff because Soaking, sprouting and fermenting grains,nuts and legumes improve iron absorption by lowering the amount of phytates layer that naturally present in these foods products.
Iron is a nutrient that’s most essential for the human body. The plant based food listed in this article also contain a variety of other nutrients and beneficial plant compounds. So, adding them into your diet will not only help you meet your iron requirements of your body, but will also likely benefit your overall health.