In this article, we will see the top 20 iron rich foods, their importance, impact on our body & their sources.
There are two types of iron – Heme iron and Non-heme iron. Heme iron is found in animal-based sources whether none heme iron is found in plant-based sources. Before we move towards iron and its deficiency we should shortly aware of iron as a mineral and its functioning in the human body.
Functions of iron in the human body
Iron rich foods are necessary for all living things to function well. Iron helps to move oxygen throughout the body and to keep alive cells with energy, this process is known as cellular respiration.
Iron is one of the most important and most neglected micronutrients especially in woman’s and children’s bodies. Iron is found in every human cell. It doesn’t work alone, it always works in alliance with other nutrients for better performance. Mainly it works with protein to form oxygen-carrying molecule hemoglobin.
Recommended Dietary Allowance of Iron for the human body
How much quantity iron should be taken to function it properly? Because its too less then its not good and too more is dangerous . Answer to this question may vary with individual physiology . But to regulate iron intake Recommended Dietary Allowance (RDA) by ICMR guidelines suggested not too less and too more for healthy human being.</
Below is the table for intake of iron as per age and weight category
List Top 20 Iron Rich Foods
This list includes the Quantity of iron per 100 grams
Animal sources
- Prawn- 49.6 mg
- Egg- 2.2mg
- Pork- 0.9mg
- Crab Muscle- 21.1mg
- Sardine fish- 2.9mg
- Sheep Liver- 6.3mg
- Beef- 18.8mg
- Bombay Duck (Bombil)- 19.1mg
Plant sources
- Garden Cress Seeds (Aliv, Halim)- 100 mg
- Spinach- 2.7mg
- Dill Leaves (Shepu)- 17.4mg
- Bajara- 8mg
- Amaranth (Rajgira)- 383.5mg
- Dry Dates- 7.3mg
- Bengal Gram- 9.5mg
- Soybean- 10.4mg
- Moath Beans (Matki)- 10.9mg
- Poha (Rice Flakes)- 20.0mg
- Green Gram-4.4mg
- Cow Pea (Chawli beans)- 8.6mg
It needs to eat smartly than eat more. Iron works in alliance for it’s better absorption. The trio’s of Iron , Vitamins B12 and Vitamin C works fabulously. So its important to eat food which assist in absorption of iron.
