Fruits with iron and calcium are the two most important nutrients for the growth of children. Iron-rich fruits can help strengthen the blood, prevent anemia and improve a child’s cognitive skills. Calcium-rich fruits can promote stronger bones in children and can also help to prevent high cholesterol and high blood pressure.
Tasty Ways To Increase Your Iron And Calcium Intake
Intake or iron and calcium in large quantities no longer means compromising with the taste buds as dried apricots, dried tomatoes, prune juice are some of the ingredients which are rich in iron and calcium, as well as tasty.
- Calcium can be consumed in a yummy way
- Sesame seeds, dried peaches and prune juice are some such foods
- Spinach, fenugreek and other green vegetables are also rich in calcium
Want to add iron, calcium to your diet in a yummy way? Try going for ingredients like sesame seeds, dried peaches and prune juice, says an expert. Even ingredients like green leafy vegetables, brussels sprouts and raisins are tasty and healthy way to increase your iron and calcium intake.
Sonia Narang, Nutrition Expert, Oriflame India, lists some items you can use to prepare dishes:
Green Leafy Vegetables
Spinach, fenugreek and other green vegetables have high amount of iron, but in order for your body to absorb them better, you need to add vegetables like potato or tomato with them.
These tiny-looking food items are in fact very healthy. Sprinkle a handful of them on your dishes or salad or even include them in your roti. They contain a good amounts of folic acid.
Brussels sprouts are a viable source of antioxidants, vitamins, folate and fibre. Plus, they are an excellent source of iron, and an obvious choice in helping to prevent fatigue and other symptoms of iron deficiency.
Like other dried fruits, raisins are nutrient-dense treats that contain large amounts of iron. It is easy to add a handful of these subtly sweet treats to your cereal, yogurt, oatmeal, or salads as part of a balanced diet.
A serving of dried peaches contains about nine per cent of your daily recommended iron, without weighing you down with lots of sugar and calories.
It is a potent source of iron. Its high vitamin C content makes it easier for your body to absorb the iron, so have a glass with your next meal to get the most out of the other iron-rich foods in your diet.
Apricots are an excellent source of iron and other nutrients. They can be consumed raw, canned, cooked, and dried, but dried apricots provide your body with the most benefits and the largest amount of iron.
Sun Dried Tomatoes
Besides their mouth-watering taste, one of the best things about sun dried tomatoes is their high iron content. One cup contains nearly 30 per cent of your recommended daily iron intake. Another great thing is that you can use them in so many ways. Sun dried tomatoes make a tasty addition to omelettes, pasta sauce, pizza, sandwiches and salads.
7 Major Iron Rich Fruits You Should Totally Know
Medically reviewed by Darshita Thakkar, Nutrition Training and Quality Manager for PAN India
Foods are natural sources of nutrients and the one nutrient we are talking about today is iron.
Iron-rich fruits can be one of the best ways to fulfill your daily iron requirements.
As per the reports by National Family Health Survey, 2015-2016, 53% of Indian women are anemic. Therefore, it is important to include iron-rich food options crucially in your diet.
The World Health Organization (WHO) says, there are around 1.62 billion people with anemia in the world (that contributes to the world’s quarter population) and half of the anemia is due to iron deficiency.
In fact, iron-deficiency is reportedly one of the top causes of disability in India.
Iron is one important nutrient whose deficiency may lead to numerous health issues along with anemia.
Like, have you been feeling fatigued or tired? Or is there an abnormal pale coloration on your face? Well, these could be the symptoms of iron deficiency in you.
5 Major Symptoms of Iron Deficiency
It is one of the common symptoms of iron deficiency that is caused due to less amount of oxygen reaching the body tissues.
2. The appearance of a Pale face
Iron deficiency leads to pale coloration on the face and inner eyelids. This is due to the lower levels of hemoglobin in the body.
3. Short breath
The lower levels of hemoglobin lead to a shortage of oxygen reaching the body tissues, which is characterized by shortness of breath.
Iron deficiency leads to less oxygen reaching the brain which pressurizes the blood vessels leading to headaches.
5. Faster heartbeats
Since the deficiency of iron leads to lower levels of oxygen in the body, the heart starts working faster. This leads to faster heartbeats.
So Get rid of Fatigue, Pale complexion and Shortness of breath, Unexplained Headaches, and Faster Heartbeats.
7 Iron-rich fruits
In order to fulfill your iron requirements, we bring to you 7 iron-rich fruits that you can totally sneak into your diet.
100 grams of dates contains 4.79 mg of our daily iron requirement. Besides, being iron-rich fruit, dates are amazing sources of antioxidants.
They contain elements like calcium, iron, phosphorus, sodium, potassium, magnesium, and zinc, as well as vitamins like thiamin, riboflavin, niacin, folate, vitamin A and vitamin K. Dates, are great sources of fiber as well.
2. Dried Apricots
A 100 gm of apricot contains 2.7 mg of iron. Not just an iron-rich fruit, dried apricots are excellent sources of dietary fiber too.
They contain soluble fiber that is responsible for reducing cholesterol. Soluble fiber binds to fatty acids and helps in their removal through excretion.
The type of iron that we get from dried apricots is non-heme iron that is usually not absorbed easily. However, its absorption can be increased by consuming other food sources of vitamin C and heme iron.
Now a 100 gm of berries contains 0.3 mg of iron. Although that is a little low, berries act as iron absorbance boosters.
How? Well, berries are great sources of vitamin C, be it strawberries, blackberries, or blueberries.
Vitamin C or ascorbic acid enhances the absorption of non-heme iron by preventing the formation of insoluble iron compounds.
Studies have proven that vitamin C not only improves iron absorption but also, increases cellular iron uptake.
Moreover, the vitamin helps in the reduction of a ferric form of iron to ferrous, which is readily absorbed by the body.
These are the dried plums. These dried versions of our beloved plums are power-packed with vitamins and minerals.
And yes, it is certainly one of the important iron-rich fruits. It has been mentioned as per USDA, that 100 grams of prunes contain 3.52 mg of iron.
These dried plums also contain a good quantity of dietary fiber, vitamin K, B vitamins, calcium, and potassium. You can include prunes into your diet by adding them to your bowl of morning cereal
12 Healthy Foods That Are High in Iron
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Iron is a mineral that serves several important functions, its main one being to carry oxygen throughout your body as a part of red blood cells
It’s an essential nutrient, meaning you must get it from food. The Daily Value (DV) is 18 mg.
Interestingly, the amount of iron your body absorbs is partly based on how much you have stored.
A deficiency can occur if your intake is too low to replace the amount you lose every day
Iron deficiency can cause anemia and lead to symptoms like fatigue. Menstruating women who don’t consume iron-rich foods are at a particularly high risk of deficiency.
Luckily, there are plenty of good food choices to help you meet your daily
Here are 12 healthy foods that are high in iron.
Shellfish is tasty and nutritious. All shellfish is high in iron, but clams, oysters, and mussels are particularly good sources.
For instance, a 3.5-ounce (100-gram) serving of clams may contain up to 3 mg of iron, which is 17% of the DV
However, the iron content of clams is highly variable, and some types may contain much lower amounts.
The iron in shellfish is heme iron, which your body absorbs more easily than the non-heme iron found in plants.
A 3.5-ounce serving of clams also provides 26 grams of protein, 24% of the DV for vitamin C, and a whopping 4,125% of the DV for vitamin B12.
In fact, all shellfish is high in nutrients and has been shown to increase the level of heart-healthy HDL cholesterol in your blood
Although there are legitimate concerns about mercury and toxins in certain types of fish and shellfish, the benefits of consuming seafood far outweigh the risks.
A 3.5-ounce (100-gram) serving of clams provides 17% of the DV for iron. Shellfish is also rich in many other nutrients and may increase HDL (good) cholesterol levels in your blood.
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Spinach provides many health benefits but very few calories.
About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron, or 15% of the DV
Although this is non-heme iron, which isn’t absorbed very well, spinach is also rich in vitamin C. This is important since vitamin C significantly boosts iron absorption
Spinach is also rich in antioxidants called carotenoids, which may reduce your risk of cancer, decrease inflammation, and protect your eyes from disease
Consuming spinach and other leafy greens with fat helps your body absorb the carotenoids, so make sure to eat a healthy fat like olive oil with your spinach
Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals. It also contains important antioxidants.
3. Liver and other organ meats
Organ meats are extremely nutritious. Popular types include liver, kidneys, brain, and heart — all of which are high in iron.
For example, a 3.5-ounce (100-gram) serving of beef liver contains 6.5 mg of iron, or 36% of the DV
Organ meats are also high in protein and rich in B vitamins, copper, and selenium.
Liver is especially high in vitamin A, providing an impressive 1,049% of the DV per 3.5-ounce serving.
What’s more, organ meats are among the best sources of choline, an important nutrient for brain and liver health that many people don’t get enough of
Organ meats are good sources of iron, and liver contains 36% of the DV per serving. Organ meats are also rich in many other nutrients, such as selenium, vitamin A, and choline.
Legumes are loaded with nutrients.
Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans.
They’re a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the DV
Beans like black beans, navy beans, and kidney beans can all help easily bump up your iron intake.
In fact, a half-cup (86-gram) serving of cooked black beans provides around 1.8 grams of iron, or 10% of the DV
Legumes are also a good source of folate, magnesium, and potassium.
What’s more, studies have shown that beans and other legumes can reduce inflammation in people with diabetes. Legumes can also decrease heart disease risk for people with metabolic syndrome
Additionally, legumes may help you lose weight. They’re very high in soluble fiber, which can increase feelings of fullness and reduce calorie intake
In one study, a high fiber diet containing beans was shown to be as effective as a low carb diet for weight loss
To maximize iron absorption, consume legumes with foods high in vitamin C, such as tomatoes, greens, or citrus fruits.
One cup (198 grams) of cooked lentils provides 37% of the DV for iron. Legumes are also high in folate, magnesium, potassium, and fiber and may even aid weight loss.
5. Red meat
Red meat is satisfying and nutritious.
A 3.5-ounce (100-gram) serving of ground beef contains 2.7 mg of iron, which is 15% of the DV
Meat is also rich in protein, zinc, selenium, and several B vitamins
Researchers have suggested that iron deficiency may be less likely in people who eat meat, poultry, and fish on a regular basis
In fact, red meat is probably the single most easily accessible source of heme iron, potentially making it an important food for people who are prone to anemia.
In one study looking at changes in iron stores after aerobic exercise, women who consumed meat retained iron better than those who took iron supplements
One serving of ground beef contains 15% of the DV for iron and is one of the most easily accessible sources of heme iron. It’s also rich in B vitamins, zinc, selenium, and high quality protein.
6. Pumpkin seeds
Pumpkin seeds are a tasty, portable snack.
A 1-ounce (28-gram) serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the DV
In addition, pumpkin seeds are a good source of vitamin K, zinc, and manganese. They’re also among the best sources of magnesium, which many people are low in
A 1-ounce (28-gram) serving contains 40% of the DV for magnesium, which helps reduce your risk of insulin resistance, diabetes, and depression
Pumpkin seeds provide 14% of the DV for iron per 1-ounce serving. They’re also a good source of several other nutrients, particularly magnesium.
Quinoa is a popular grain known as a pseudocereal. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the DV.
Furthermore, quinoa contains no gluten, making it a good choice for people with celiac disease or other forms of gluten intolerance.
Quinoa is also higher in protein than many other grains, as well as rich in folate, magnesium, copper, manganese, and many other nutrients.
In addition, quinoa has more antioxidant activity than many other grains. Antioxidants help protect your cells from damage from free radicals, which are formed during metabolism and in response to stress
Quinoa provides 16% of the DV for iron per serving. It also contains no gluten and is high in protein, folate, minerals, and antioxidants.
7 Iron-Rich Foods To Combat Anaemia
Using nature’s gifts one can tackle it.
Do you appear pale, feel lethargic, experience shortness of breath, constant headache and frequent chest pain? And you are just in your 20s or 30s! Despite trying to eat well, you are not able to figure out what’s wrong with you. Well, it could be your dipped haemoglobin levels or anaemia that is to be blamed. Getting a regular Hb test done is crucial to maintaining healthy Hemoglobin levels between 12 to 16 grams for women, 14 to 18 grams for men and 11 to 13 grams for children.
Food plays the most important role in maintaining healthy Hb levels and here’s a list of 7 foods that you must include in your daily diet to avoid being anaemic, and fall in the right Hb bracket.
Legumes like soybeans, red kidney beans and chickpeas are rich in iron, folate and vitamin C, which are necessary for the synthesis of haemoglobin.
2. Vitamin-C rich Fruits
Fruits like strawberries, organs, banana are rich in vitamin C which is a must-have for optimum absorption of iron from the food we eat and supplements we take. Without adequate vitamin C, iron consumption alone cannot improve your Hemoglobin levels substantially.
3. Dry Fruits
Dry fruits like raisins, dates and apricots are rich in iron, fiber and vitamins, are easy to include in your healthy snacking regime and can boost your Hb levels.
4. Iron-rich Fruits
Fruits like apples, banana and pomegranates are a rich source of iron and must be taken each day by anaemic individuals to get those pink cheeks and stay in pink of health. Mulberries and black currants too are iron-rich.