Feeling listless and fatigued out? It may be due to iron deficiency, “iron-poor blood” or anemia. Don’t ever say no to that plateful of green leafy veggies or spinach on the dining table, it will surely help you perk up the iron levels in the body.
Generally anemia is caused by a fall in the iron amount in the body that causes a decrease in the RBC or the red blood cell number. Hemoglobin, a protein, that is present in the red blood cells contains iron and is responsible for carrying oxygen through the blood to the different tissues in the body. Insufficient iron levels restrict the body from producing an adequate amount of hemoglobin.
When the tissues do not get enough hemoglobin the body ends up getting tired and fatigued.
Iron deficiency can also be caused by a loss of blood. Generally, blood loss maybe due to gut infestation, trauma or surgery, stomach ulcers, hemorrhoids, other gastro intestinal conditions like ulcerative colitis, child birth, menstruation, menorrhagia etc. Other conditions like malaria or mal-nutrition can also make a person anemic.
There are iron supplements that are available in the market that can be taken on a daily basis but why pop in a pill when a yummy gourmet meal can do the trick.
The non vegetarian diet
Foods like chicken liver, beef, oysters, mussels, clams, mollusks are very good sources of iron. A diet rich in these food stuffs is very healthy. Other iron rich sources are cooked beef, sardines, turkey, chicken tuna, salmon, ham and veal.
Beef liver is one of the richest sources of iron and also has a very low fat content.
Plant foods containing iron
Plenty of greens are rich in iron, they are lentils, beans, green leafy vegetables like spinach. Now this is the right answer of you feel like turning more energetic and need some extra power in those limbs just add some iron rich foods to your diet.
According to Ange Peters, the holistic nutrition coach and personal trainer, “Iron is an essential nutrient, meaning that we must get it through our food choices. Nearly 80 per cent of people don””””t get the daily iron requirement through their food choices, so it is important to be mindful when planning your meals.”
The raw or cooked state of the food stuff does not alter the iron content in the food but cooking greens like chard and spinach makes one absorb them easily.
Now you can safely satisfy that sweet tooth. Dark chocolate is a very rich source of iron and also lowers the cholesterol and blood pressure levels.
Besides the yummy dark chocolate, this is one more dessert to add spice to your meal. Dried apricots are a rich source of fibre, nutrients, beta carotene and iron.
Thyme is no cholesterol, fiber rich and Vitamin A and C, “rich” spice that is a good source of iron. Go ahead and splash it in plentiful in the dishes.
Pumpkin seeds are a rich source of iron and these seeds also prevent the formation of kidney stones.
The other foods that contain a good amount of iron are blackstrap molasses, quinoa, lentils and large potatoes. All you have to do is raid the kitchen larder and collect these iron rich foods and gobble them to increase the iron levels in the body.
Edited by Neelam Goswami on 26-02-2014.