15 Iron Rich Foods To Fight Anemia
Email to Your Friends
The most common form of anemia occurs due to lack of iron. Mollusks, Chicken/ Pork Liver, Mushrooms, Dried Fruits, Pumpkin/ Sunflower seeds, Nuts, Beef/Lamb Tenderloin, Beans and Pulses, Whole Grains, Leafy Vegetables, Chocolate, Tofu, Olives, Asparagus and Berries can help get your daily dose of 18 mg of iron and prevent anemia.
Anemia occurs when the body lacks sufficient red blood cells to transport oxygen to different tissues in the body. The most common form of anemia is iron-deficiency anemia, which occurs due to a lack of iron in the system. Lack of iron can cause low hemoglobin levels and even lead to organ failure.
This form of anemia can be easily corrected by consuming foods rich in iron. Iron rich food can be classified into heme and non-heme sources. Heme sources are mostly from meat while non-heme are from plants. Here are 15 foods with iron content that will help you get your everyday’s dose of iron (18 mg).
15 Iron Rich Foods to Fight Anemia:
1. Mollusks (85 gms) – Oyesters (10.3 gm), Clams (24 mg) and Cuttlefish (9.3 mg)
2. Liver (113 gms) – Pork, Chicken and Turkey (26 gm)
3. Mushrooms (1 cup) – White Mushrooms (2.7 gm), Oyester Mushrooms (1.1 mg) and Shiitake Mushrooms (0.72 gm).
4. Dried Fruits (1 cup) – Apricot (7.51 gm), Figs (3.1 mg) and Raisins (4.3 mg).
5. Seeds (28 gms) – Pumpkin Seeds (4 mg), Sesame Seeds (4.1 mg) and Sunflower Seeds (2 mg).
6. Nuts (28 gms) – Cashew (1.7 mg), Peanuts (1.3 mg) and Almonds (1.3 mg).
7. Lean Tenderloin (85 gms) – Beef (3.1 mg) and Lamb (2.3 mg).
8. Beans and Pulses (1 cup) – White Beans (6.6 mg), Soybeans (8.8 mg) and Kidney Beans (5.3 mg).
9. Whole Grains (1 cup) – Oatmeal (2.2 mg), Barley (2.2 mg) and Rice (2 mg).
10. Dark Leafy Vegetables (1 cup) – Spinach (6 mg), Swiss Chard (4 mg) and Turnip Greens (2.9 mg).
11. Chocolate – Dark Chocolate (29 gms) = 5 mg and Cocoa Powder (1 cup) = 11.9 mg.
12. Tofu (100 gms) = 2.7 mg
13. Olives (100 gms) = 3.32 mg.
14. Asparagus (100 gms) = 2.14 mg.
15. Berries (1 cup) – Raspberries (1.6 mg), Blackberries (1.3 mg) and Strawberries (1.1 mg).
Disclaimer: The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.