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Iron deficiency anemia results from low iron diets. Here is a list of iron-rich foods; healthy foods high in iron for those suffering from iron deficiency.
This collection of top foods rich in iron is a valuable source of information for people suffering from anemia who want to increase their energy levels without resorting to iron supplements or other drugs.
Top 6 Iron-rich Food Sources to Treat Iron Deficiency
Those who suffer from iron deficiency anemia or low iron benefit from eating healthy foods that are also rich sources of iron. Here is the listing of six foods that are high in iron and provide a natural source of iron supplementation to prevent iron deficiency.
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Best Foods for Iron Deficiency Anemia
Iron is a formidable nutrient for health. Lack of iron causes anemia, which leads to fatigue, inability to function, and cognitive trouble. A healthy foods diet composed of iron-rich foods produces hemoglobin and assists the blood in carrying oxygen.
The two types of iron are heme and non-heme iron. This list highlights the top six food sources for iron. Use these foods for planning diets for iron deficiency anemia sufferers.
Heme and Non-Heme Iron
Heme iron is found in foods like meat, poultry, and fish and is efficiently absorbed by the body. For instance, lean beef tenderloin is rich in heme iron, low in saturated fat, and high in vitamin B12 and zinc. Plant-based foods are sources of non-heme iron. Non-heme iron is not easily absorbed by the body and should be eaten simultaneously with vitamin C rich foods such as orange juice.
Natural Iron Supplement
Nuts
Nuts are splendid sources of protein, high iron levels, and other flavonoids, and help guard against heart diseases and some cancers. Iron-rich sources are cashews, peanuts, and almonds.
Seeds
Seeds are delicious iron-rich foods; think of them as a natural iron supplement. Smartest options for this plentiful source of non-heme iron are pumpkin, sesame, or sunflower seeds. Sprinkle on salads, yogurt, casseroles, or eat out-of-hand for a healthy snack. Along with being healthy foods that are iron-rich, adding seeds to your diet provides fiber, protein, and linolenic acids, and lessens the threat of heart disease.
Shrimp
Shrimp is rich in omega 3’s, protein, calcium, iron, and vitamins like D and B12 but low in calories and saturated fat. It is also a food with high iron levels as well as being a nutrient dense food. While many boycott shrimp in diets for fear of its high cholesterol levels, dining on shrimp diminishes the risk of stroke and heart disease.
Bored With Beans?
Give them another try because they are low in fat, and calories, but high in soluble fiber and protein. Beans are a go-to source for economical high iron levels and endless menu variety.
Concentrate on garbanzo, navy, black, lentil, or kidney beans as rich sources of iron, but do not disqualify soybeans. All the essential amino acids are found in high iron soybeans. Research proves including foods like beans in diets reduce risks of diseases like obesity, heart disease, and some cancers.
Swiss Chard
Did you know Swiss chard is one of those healthy foods, which is also extremely high in iron, and supplies vitamin K, calcium, magnesium, and lutein? Swiss chard should be consumed with fat to help iron absorption.
Eat it raw or use it in recipes as a replacement for spinach and other greens. On the other hand, spinach is another great food source of natural iron and contributes to healthier hair and skin. Healthy foods like Swiss chard and spinach should be included in meal plans often.
Lesser-known grains like barley and spelt are iron-rich foods and also contain beneficial nutrients like beta-glucan fiber, which curtails the risk of heart disease while lowering cholesterol, and regulating blood sugar levels.
Spelt is a wheat variety and a luscious way to add a natural iron supplement to meals. Spelt can be swapped in equal measure for wheat or other flours or used like barley in soups or other recipes. One of the best food sources of iron is barley. Buy it hulless, whole, or as scotch barley for optimum nutrition.
Let Healthy Foods be Thy Medicine
Mix several or all these foods rich in iron into your diet to enhance your health, lose weight, and prevent disease. These are healthy foods that will act as a natural iron supplement in diets for iron deficiency anemia.
Resources
- Iron-Deficiency Anemia – Johns Hopkins Medicine Health Library
- Iron: An Essential Nutrient – Colorado State University Extension
