We may become anemic as a result of an iron deficiency and feel tired all the time. Brittle nails, damaged hair, pale complexion, lack of concentration, impatience, shortness of breath, heart palpitations, and other symptoms may also occur.
Iron is a vital mineral in our bodies. It is found in red blood cells (RBCs) as hemoglobin (Hb), whereas muscles have it as myoglobin. Hemoglobin in our blood transports oxygen from our lungs to other body organs.
According to Healthline, the following foods are high in iron and can aid in the treatment of low blood counts.
Spinach is a good source of iron for vegetarians. 100 grams of spinach has 2.7 milligrams of iron. There is also 28 mg of vitamin C. Furthermore, iron can enter our bodies more effectively with the help of vitamin C.
When spinach is cooked with tomatoes, our systems absorb more iron from it.
Tofu is a soybean-based food. Iron content in tofu is 5.4 milligrams per 100 grams. Tofu has a lot of protein, calcium, manganese, phosphorus, magnesium, zinc, and vitamin B1.
Tofu helps to regulate cholesterol levels and bone health. It lowers the risk of cancer and anemia.
3. Rich dark chocolate
Who said iron-rich meals had to be boring? Dark chocolate may satisfy our taste buds while also increasing the quantity of iron in our bodies 100 grams of dark chocolate contain 6.32 milligrams of iron.
A small piece of dark chocolate after each meal helps our systems store more iron, but because it is high in calories, we shouldn’t overdo it.
Oysters are an excellent source of iron, with only 3 ounces providing 8 milligrams or 44% of the daily requirement. Add additional lemon juice for taste and vitamin C, which helps aid iron absorption. If oysters aren’t your thing, there are plenty of other iron-rich meals to pick from.
5. Beef Liver
Although beef liver is not as popular in Nigeria as it is in other countries, it is one of the world’s foods with the highest nutrient concentration. A three-ounce serving of beef liver includes 5 milligrams of iron, or 28% of the daily requirement, making it an excellent source of the mineral.