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Iron deficiency anemia can lead to constant fatigue and dizziness
Highlights
- Iron is essential for the production of red blood cells
- green leafy vegetables are loaded with iron, especially spinach
- Vitamin C is essential for the absorption of iron from the consumed diet
Iron deficiency anemia is the most common form of anemia. In this condition, the blood lacks healthy blood cells which are responsible for carrying oxygen to the body. Insufficient levels of iron in the body can lead to several problems. Weakness, fatigue, pale skin, dizziness, brittle nails, poor appetite, and weakness are some common symptoms of iron deficiency anemia. Inadequate iron intake is one of the possible causes of this type of anemia. Adding enough iron-rich foods can help prevent anemia. If you are wondering what to eat for optimal iron intake, here is a list of iron-rich foods for you. Along with these, it is important to consume enough vitamin C for better iron absorption from the consumed diet.
Iron-rich foods you should eat to prevent anemia
1. Spinach
This green leafy vegetable is packed with numerous essential nutrients. It is also rich in iron. Spinach can aid in weight loss, increase vision, improve bone health, and control hypertension. You can add spinach to salads, curries, smoothies and more.
A cup of boiled spinach can help maintain a healthy weight
Photo credit: iStock
2. Legumes
There are several legumes to choose from such as beans, chickpeas, lentils and soy. These are loaded with fiber which can aid in weight loss. Adding legumes to your diet will not only provide you with iron but other essential nutrients as well.
Read also: All About Anemia
3. Red meats
Red meat is also a good source of iron, protein, B vitamins, and more. You can add red meat to your diet to prevent iron deficiency anemia.
Read also: Iron deficiency: watch out for these signs and symptoms; Learn about treatment options for anemia
4. Pumpkin seeds
Pumpkin seeds are a well known source of magnesium. But this tasty and healthy snack is also loaded with iron. According to studies, pumpkin seeds are also useful for diabetics.
A healthy diet can help prevent iron deficiency anemia
Photo credit: iStock
5. Quinoa
Quinoa is a well known source of vegetable protein. It is a gluten-free source of iron. Quinoa is also high in fiber and helps you lose weight. It is also useful for diabetics due to a low GI score.
Read also: Anemia during pregnancy: symptoms, risk factors and prevention measures that every woman needs to know
Daily requirement – Adult men (19-50 years old) require 8 mg per day. On the other hand, adult women (19-50 years old) require 18 mg. The need for iron during pregnancy is slightly higher for a healthy development of the unborn baby. During pregnancy, women should consume 27 mg of iron per day.
Disclaimer: This content, including recommendations, provides general information only. It does not in any way replace qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV assumes no responsibility for this information.
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