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Iron is an important micronutrient that is necessary for the growth and development of the brain, hormones, and various cells in the body. Iron is required for the production of haemoglobin, which carries oxygen across the body. Iron deficiency can result in anaemia, causing fatigue, pale skin, headache, dizziness, difficulty in maintaining body heat, and inflammation of the tongue.
The recommended dietary allowance of iron is 11 milligrams (mg) a day for men and 15 mg for women. The requirement of iron increases to 27 mg a day during pregnancy and reduces to 8 mg a day during lactation.
Food contains two types of iron: heme and non-heme. While meat, seafood and poultry contain both heme and non-heme iron, plant-based foods only contain non-heme iron. Non-heme iron is abundantly present in spinach, broccoli, beetroot, potato, pomegranate, whole grains, and beans.
Dark green leafy vegetables such as spinach, mustard greens, kale, and beet greens are rich in iron. Consumption of green leafy vegetables is known to increase the haemoglobin and vitamin A (retinol) levels in the body. It is advised to boil or sauté the vegetables to reap the maximum benefits.
Different types of beans such as kidney, black, pinto, navy, chickpeas, and soybeans are rich sources of iron. 100 grams of white beans contain 3.7 grams of iron. A comparative study has shown that white beans have more bioavailable iron than red and other types of beans. The higher the bioavailability, the better is the absorption of iron in the body.
Lentils are a high-protein dietary staple in every household and can range in colours from red, yellow, orange to black, brown, and green. 100 grams of cooked lentils contain around 6.59 mg of iron. Lentils are also a good source of prebiotics, which improves iron absorption in the body.
Potatoes, especially the unpeeled ones, contain significant amounts of iron. One large unpeeled potato contains around 3.2 mg of iron. Potatoes also have vitamin C in them, which is essential for the absorption of iron in the body. One can consume unpeeled baked potatoes to prevent iron deficiency.
Studies have shown that whole grains have higher iron content than processed grains. Some whole grains such as amaranth, oats, and quinoa are rich in iron, fibre, and various antioxidants. A cup full of cooked oats, quinoa and amaranth contain around 3.4 mg, 2.8 mg, and 5.2 mg of iron, respectively.
Peanuts, almonds, walnuts, cashews, pine nuts, and pumpkin seeds are high in iron and can help prevent anaemia. 100 grams of pumpkin seeds contain approximately 8.8 mg of iron. These nuts and seeds are also a good source of healthy fat, which helps in better absorption of iron.
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