With no work-life balance and frequent changes in our schedules, we tend to prioritize work over health. This often leads to irregular sleep cycles and eating at wrong intervals, which badly affects our health. Iron deficiency has become so common that it occurs in every second person, especially in India. Iron deficiency or low hemoglobin levels cause fatigue, weakness and headache which can hamper our daily activities.
This often leads to anemia which is another major cause of concern especially in India. Iron deficiency anemia is a condition where the body does not have enough red blood cells to carry oxygen to the body’s tissues.
Iron is especially important for children and pregnant women. Children need iron for growth and development, while pregnant women need more iron for fetal development and maintaining their own iron stores. Iron deficiency during pregnancy may increase the risk of preterm delivery, low birth weight, and maternal and infant mortality. Hence, here are some iron-rich foods to fight anemia and overcome low hemoglobin.
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5 iron rich foods to increase hemoglobin
Beetroot
Beetroot can help in increasing the level of hemoglobin in the body due to its high iron content. One cup of cooked beetroot contains about 1.1 milligrams of iron, which is about 6 percent of the recommended daily intake. In addition to iron, beetroot also contains folate and vitamin C, which are important nutrients for healthy blood production and iron absorption.
Pomegranate
Pomegranate is a fruit rich in many nutrients including vitamins, minerals and iron. Although it only contains 0.6 mg of iron, it is a healthy addition to a balanced diet.
Broccoli
Broccoli is one of the superfoods and a good source of iron. One cup of cooked broccoli contains about 1 milligram of iron, which is about 5 percent of the recommended daily intake for adults.
However, broccoli is a good source of vitamin C, which may help increase the absorption of iron from other foods in the diet.
pumpkin seeds
Pumpkin seeds are a good source of iron as well as several other important nutrients. A quarter-cup serving of pumpkin seeds contains about 2.5 milligrams of iron, which is about 14 percent of the recommended daily intake for adults.
In addition to iron, pumpkin seeds are rich in magnesium, zinc and healthy fats. Pumpkin seeds can be enjoyed as a snack or added to meals such as salads or oatmeal for an extra boost of nutrition.
spinach
Spinach is known to be a rich source of iron as well as many other important nutrients. One cup of cooked spinach contains about 6.4 milligrams of iron, which is about 36 percent of the recommended daily intake for adults.
Apart from iron, spinach is also rich in folate, vitamin A and vitamin C.
(This article is for informational purposes only and should not be considered a substitute for advice provided by qualified medical professionals.)