As per the latest survey, the most common nutrient deficiency amongst people, especially women, is iron insufficiency. You can see its symptoms in your daily life. It includes-
Getting tired easily
Feeling weak inside, even though you look completely fit physically, and a lot more.
Iron is an essential nutrient for your body for innumerable reasons, later discussed in the article. Thus, it is significant for you to know about the iron-packed meals and the food items which can enrich you with the desired requirements.
Why is Iron Important For Your Body?
Iron is the most essential mineral for your body for several reasons. Some of the primary grounds are cited below:-
Iron facilitates the transportation of oxygen throughout the body.
Iron is a critical segment of haemoglobin found in red blood cells, responsible for carrying oxygen. The lack of haemoglobin in your body can lead to an iron deficiency disease called anaemia.
It develops healthy growth cells and grows healthy skin and nails.
Iron is also an essential substance in the building of certain hormones.
It promotes the overall development and growth of the body.
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Standard Requirements Of Iron?
The level and amount of iron your body needs vary based on your age, sex, and overall growth and health. Doctors say that the iron requirements in infants are much higher than in adults. In childhood, both girls and boys have the same need of iron, which is-
10 mg for 4 to 8 years old-daily
8 mg for 9 -13 years old-daily.
Later in years, the requirements in a woman’s body increase more rapidly than in men. It is because of the menstrual cycle in women’s adolescents. As a result, a man falling in the age group of 19 to 50 requires 8 mg iron each day, whereas a woman of the same age would require 18 mg of iron each day. However, after menopause, the requirements of men and women again strike equal.
Healthy Foods That Can Help You Get Enough Iron
1. Eggs and Red meat
Eggs and red meat are amongst the top sources of iron from animal-based sources. Eggs contain 1.89 mg iron, which is essential for boosting the immunity system. Eggs are like a one-stop solution for several health-related issues, including, brain development, health cells growth, lower blood pressure, Vitamin A and D, etc.
On the other hand, Red Meat is also equally healthy and iron-rich. It consists of 2.7 mg iron, having the potential to recover an anaemic diagnosed patient. In addition, it falls under the category of most accessible heme iron, enhancing its need and wants.
Chickpeas are one of the best iron-rich choices for vegetarians. Although animal-based sources are more known and widely eaten sources of iron-packed meals, one can’t neglect the benefits plant-based sources offer. Chickpeas are one such source of iron. It has 3.7 mg of iron, which is an excellent amount.
In addition, they can be used in a variety of meals offering different tasty recipes. From pasta to salads, it can adapt to various mixes of spices and veggies. Furthermore, chickpeas are also served by adding lemon and vitamin C to them, giving an appealing taste. It, in turn, forms the best combo as Vitamin C can absorb iron, enhancing the indigestion process.
Starting your day with a bowl of breakfast cereal is the best type of breakfast meal for people seeking iron-rich meals. It has 9.39 mg of iron per cup, making it a desirable source of iron. However, there are a vast variety of cereals available in the market.
Therefore, you have to make the right choice. You should look for fortified breakfast cereals. Fortified cereals are a type of cereals that have added vitamins and minerals in them, not initially present. They are customised in a way that provides people with more nutrients.