If you are feeling more tired than usual, you might be having iron deficiency. Iron is a key component in producing hemoglobin, the protein in red blood cells that carries oxygen throughout your body. Iron deficiency can cause anemia leading to the development of symptoms like fatigue, weakness, or shortness of breath.
You might be surprised to learn how simple it is to increase your iron intake, especially if you know what to put on your plate. Here is a list of foods rich in iron that can help maintain your energy levels and overall health, whether you prefer meat or follow a plant-based diet.
Vegetarian Iron Rich foods
1. Spinach
2. Lentils
Lentils are a great iron source and are rich in protein making them a great substitute for meat. 100 grams of lentils contain 7.16 mg of iron. Add them to your diet in the form of veggie burger, curries, or soups.
3. Pumpkin Seeds
These small seeds are tasty and rich in iron. 100 grams of pumpkin seeds contain 8.36 mg of iron. For a nutritious crunch, they can be added to salads, yoghurt, muesli or as take them as a snack.
4. Chickpeas
Also known as garbanzo beans, 100 grams of chickpeas offer about 5 mg of iron. Try roasting them, adding them to salads, or blending them into smooth hummus.
5. Dark Chocolate
Chocolate lovers will be pleased to know that dark chocolate (at least 70% cocoa) is high in iron. A serving of 1 ounce contains up to 3.4 mg of iron. It’s also high in antioxidants, making it a healthy treat to consume in moderation.
6. Tofu
A staple in many plant-based diets, tofu is soy based and is quite popular in many Asian countries. 100 grams of tofu provides 2.6 mg of iron. It can be stir-fried, grilled, or scrambled for a different breakfast option.
Non-Vegetarian Iron Rich foods
1. Red Meat
Beef and lamb are high in the heme iron, which your body readily absorbs. About 2.7 mg of iron can be found in 100 grams of beef. It has been seen that people who eat meat are less likely to develop iron deficiency anemia. Try to eat lean cuts with vegetables high in fiber for a well-rounded dinner.
2. Turkey
Turkey, particularly the dark meat, can contain approximately 1.09 mg of iron per 100 grams. It’s a low-fat protein that works well in sandwiches and salads
