TOP 10 TYPES OF VITAL FOODS RICH IN IRON.

Why is Iron important to the body?

• Iron boosts hemoglobin in the body- The key function of iron in the body is to boost hemoglobin which is a red blood cells protein and its main function is transportation of oxygen in the blood.
• Iron helps in the reduction of fatigue- Iron is important in the management of fatigue that one cannot explain the cause. This type of fatigue is both in men and mostly in women in their reproductive years.
• Iron treats anemia- Anemia is usually caused by deficiency of iron thus anemic persons require more iron to treat this.
• Iron is helpful in boosting immunity- Iron is an important component in the boost of immunity as it supplies hemoglobin that provides oxygen to the cells, tissues and organs that are damaged that help in the immune system.

Essential foods that provide high contents of Iron.

1. Shellfish.

Shellfish is an iron rich food that is very delicious. All types of shellfish high levels iron content. There are different types of shellfish such as oyster, clams and mussels are just but a few that are on top of the list in iron content. Shellfish usually contain haem type of iron which is absorbed easily by the body than the non-haem found in iron rich plants. Shellfish is also a great source of vitamin C, proteins and B vitamin B12.  Shellfish is also known to increase the HDL (High Density Lipoprotein) cholesterol which are heart healthy. Though sea foods have concerns of mercury, their benefit surpasses the risks.

• Spinach.

Spinach contains different types of nutrients and has low levels of calories. The type of iron that spinach provides is non-haem iron. Even though this type of iron is not easily absorbed by the body, it contains vitamin C whish considerably boosts iron absorption. They are also rich in antioxidants (like carotenoids) that reduce the threat of cancer. When one eats spinach and other types of leafy greens with fats, they assist the body in absorbing the antioxidants.

• Legumes.

Legumes are types of foods that are filled with different nutrients. The most known types of legumes to man are lentils, beans, peas, chickpeas and soy beans. They provide an immense source of iron mostly to vegetarians. There are beans such as navy beans, black beans and kidney beans that fill up your iron content in the body. Legumes are also a good source of folate, potassium and magnesium. There is also an added advantage that they reduce inflammation in diabetic persons. They are also related in diminishing the threat of heart diseases for persons with metabolic syndrome.

• Red meat.

Red meat is very nutritious and satisfying meal. It has high iron levels which are needed by the body. This meat provides the body with protein, selenium, zinc and various B vitamins. According to research, people who eat meat are unlikely to have a deficiency of iron. One should strive to eat fish, poultry and red meat on a regular basis. To top it all, red meat is more easily accessible compared to other meats. Red meat provides haem iron which is easily absorbed by the body and is important to people who are prone to anemia. Studies shows that people involved in aerobic exercises and eat meat retain more iron than those who take iron supplements.

• Pumpkin seeds.

Pumpkins are have high iron content levels and are tasty. Pumpkin seeds are also a source of zinc, vitamin K and manganese.  They are also a good source of magnesium which many people lack. Magnesium also helps in lessening the danger of insulin resistance, depression and diabetes.

• Broccoli.

Broccoli is an incredible source of different nutrients. Broccoli has a high iron content level. It also provides the body with a decent amount of vitamin C required for easy and quick absorption of iron. It is also a good source of vitamin K and fiber that is important in enhancing metabolism. Broccoli is also mentioned when it comes to foods that protects one against cancer.

• Tofu.

Tofu is a soy based type of food that is high in irons and very important in providing the body with protein especially for vegetarians and vegans. It mostly used by many Asian countries where it common and popular. A cup of Tofu provides 6.8 mg of iron. Tofu is also a good source of thiamine and numerous minerals like magnesium, calcium and selenium which is also important in the health of the body. They are also a source of protein. They also contain unique compounds known as isoflavones which enhance insulin sensitivity in the body, provide reprieve from symptoms of menopause and also decrease the threat of heart diseases.

• Fish.

Fish is one of the most nutritious types of foods on this planet. There is tuna which leads in the list of types of fish that provide irons in high quantity. One should always opt for canned tuna as it contains more iron since it is wild and not farm bread. Fish also has high contents of omega-3 that uphold the health of the brain, supports healthy growth and development of children and also boosts the immune system. They also contain other varieties of nutrients required by the body such as selenium, niacin, and vitamin B12 which are also required by the body.

• Quinoa (Pseudo cereal).

This is a type of grain that has high content of iron. A cup of cooked quinoa supplies the body with 2.8 mg of iron which is 16% of the DV (Daily Value). To top it all, quinoa is gluten-free and this makes it a good pick for persons with celiac illness or who is gluten intolerant. Quinoa also has more antioxidant compared to many grains which assist in protecting the cells from being damaged by free radicals. These radicals are produced during metabolism or when one is stressed.

1. Dark Turkey meat.

Turkey is not only delicious but also a healthy type of food. It is a grand source of iron particularly dark turkey meat. A 3.5 ounce of turkey meat which is 200 grams of dark turkey meat contains 1.4 mg of iron that is 8% of the Daily Value. The same amount of white turkey meat that is 3.5 ounce provides 0.7mg of iron. Turkey is also rich in other nutrients such as proteins, minerals like zinc and selenium and also provides several B vitamins that are also essential to the body.