Top 5 Foods Against Iron Deficiency Anemia

Top 5 Foods Against Iron Deficiency Anemia

Iron deficiency anemia is becoming more obvious day by day. Today, we will have a look over the foods that we can add in our diets to fight with this disease.

We all know that blood is a fluid connective tissue. Blood cells are of two types:

  • White Blood Cells (WBC)
  • Red Blood Cells (RBC)
 Blood is a fluid connective tissue.
Blood is a fluid connective tissue.

Out of these, WBCs perform the work of strengthening our immune system, and RBCs carry Oxygen to different body tissues.

What is Iron Deficiency Anemia?

Anemia is a medical condition in which the human body fails to have enough RBCs. As the name suggests iron is deficient in the body. Without a proper amount of iron, our body cannot produce enough amount of hemoglobin.

Hemoglobin is a protein present in RBCs that is useful for the circulation of oxygen throughout the body tissues.

Now, we will have a look over the top 5 foods to fight iron deficiency anemia:

1. Russet Potatoes :

Potatoes are easily available in almost every local market worldwide. They originate from America and are in Fourth place in the list of most consumed crops in the world.

Coming to our interest, Russet potatoes are a good source of iron. A single Russet potato can meet 40% of the daily requirements of iron in men. One Russet potato contains 1.5 mg of iron, which is a decent amount of iron for a disease like Anemia.

NutrientQuantity
Calories168
Iron1.38 mg
Protein5 grams
Carbohydrates37 grams
Fat0 grams
Nutritional data per 100 gms of Russet potatoes.
A single Russet potato can meet 40% of the daily requirements of iron in men.
A single Russet potato can meet 40% of the daily requirements of iron in men.

So planning a potato rich diet plan can be very much useful against the iron deficiency due to Anemia.

Note :

Remember, most of the iron in potatoes is concentrated in their skin so take care that you utilize their skin properly to get the desired benefits.

2. Pumpkin Seeds :

Being a good source of magnesium pumpkin seeds is a natural booster for our heart health. For an ideal serving of 100 grams, pumpkin seeds can fetch 0.9 grams of iron to consumers.

NutrientQuantity
Calories127
Carbohydrate15 grams
Iron0.9 grams
Calcium20 mg
Nutritional data per 100 grams of pumpkin seeds

Apart from this, pumpkin seeds are a good source of antioxidants and contain an excellent amount of calcium and potassium. These extra nutrients of pumpkin seeds can help to regain the losses due to Anemia.

Pumpkin seeds are a good source of antioxidants and contain an excellent amount of calcium and potassium.
Pumpkin seeds are a good source of antioxidants and contain an excellent amount of calcium and potassium.

Additionally, if you are aiming for weight loss, pumpkin seeds provide an experience of being full for a much large amount of time so they can be a part of your diet.

So, one can add pumpkin seeds into the diet to get these benefits.

3. Dark Chocolate :

We get this phenomenal health booster from the seeds of the Cocoa tree. Dark chocolate is a rich source of antioxidants. It is a proven natural tonic for your brain as well as the heart.

NutrientQuantity
Calories136
Iron3.37 mg
Protein1 gram
Fat14 gram
Nutritional data of dark chocolate per ounce. 1 ounce = 28.34 grams.

Dark chocolate contains a good amount of iron. One ounce of dark chocolate contains 3.37 mg of iron.

Dark chocolate contains good amount of iron.
Dark chocolate contains good amount of iron.

So you can add this tasty option into your diet.

Note:

One ounce is equal to 28.3495 grams.

4. Spinach :

Spinach is a green vegetable that has Persian origins. It is a Lutein rich vegetable which helps to protect our eyes from sunlight.

NutrientQuantity
Calories7
Iron0.81 grams
Calcium30 mg
Protein0.86 grams
Nutritional data per one cup of spinach.

Spinach contains 0.81 grams of iron per cup. .Unlike other above-mentioned foods, spinach is an excellent source of vitamin C which helps in iron absorption.

Spinach is an excellent source of vitamin C which helps in iron absorption.
Spinach is an excellent source of vitamin C which helps in iron absorption.

Anti Cancer effects of spinach are another side of the coin which may motivate you to add spinach into your diet. Smoothies which include spinach can be excellent for improving the iron content in your blood.

Smoothies with spinach may be a delicious option in this case.

5. Soybeans :

Soybean or more natively Soya beans originate from Eastern Asia. If you are searching for a rich source of plant-based protein then Soybeans can be a good option.

You may be amazed to know that only 100 grams of Soybean contains 15.7 mg of iron. Apart from iron, soybean is rich in manganese, copper, and phosphorus.

 If you are searching for a rich source of plant-based protein then Soybeans can be a good option.
If you are searching for a rich source of plant-based protein then Soybeans can be a good option.
NutrientQuantity
Iron15.7 mg
Mangnese0.824 mg
Copper0.117 mg
Phosphorus194 mg
Nutritional data per 100 grams of soybean.

Especially, the food available in western countries lacks in copper content. So you can think about adding soybean in your meals.

What are some other foods in different localities to deal with iron deficiency anemia?

The foods that are enlisted above may or may not be available in your local markets. In case, if these foods are not available in your locality, here is a list of other 10 foods and fruits that are rich in iron:

1. Shellfish

2. Legumes

3. Turkey Leg

4. Fish

5. Apricots

6. Coconut (dried)

7. Leeks

8. Dates

9. Prunes

10. Raspberries

Note:

As every human has got a different body so one thing which works for someone might not work for another person.

So, before including any of the above-mentioned foods into your diet plan, please have a proper piece of medical advice from your nutritionist. Especially, when you have a medical history of Anemia.

If you know some other iron rich foods, feel free to mention them in the comments section.

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