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 of iron should be taken to function it properly? Because it\’s too less then it\’s not good and too more is dangerous. The 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 beings.

 

 

Below is the table for intake of iron as per age and weight category

 

 

Group	Age/ Category of work	Weight (kg)	Iron Intake (mg/day)
Men	Sedentary/ Moderate/ Heavy	65	19
Women	Sedentary/ Moderate/ Heavy	55	29
	Pregnant woman	55 to 65	40
	Lactation 0-6m 7-12m	–	23
Infants	0-6monts	5.8	–
	6-12 months	8.5	3
Children	1-3y 4-6y 7-9 y	11.7 18.3 25.3	8 11 15
Boys	10-12y 13-15y 16-18y	34.9 50.5 64.4	16 22 26
Girls	10-12y 13-15y 16-18y	36.4 49.6 55.7	28 30 32

 

 

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 ( Rarjgira)- 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 its better absorption. The trio’s of Iron, Vitamins B12, and Vitamin C works fabulously. So it\’s important to eat food that assists in the absorption of iron.

The list of top most food that aid in iron absorption

• Papaya
• Strawberry
• Citrus fruits (orange, lemon ,grapefruit, sweet lime )
• Bell paper
• Melons
• Cauliflower
• Kiwi
• Cherries
• Avocado
• Broccoli
• Wheat bread

There are so many factors that diminish iron absorption, so for improving iron intake let\’s take a tour of some lifestyle modifications –

Never eat the following foods with iron rich foods

• Tea
• Coffee
• Antacids
• Caffeinated beverages
• Soda
• Calcium-rich food

I am not talking about the total cut down of the above food, only wait for at least 2 hours before or after eating iron rich food.

Bioavailability means the body’s capacity to absorb nutrients which can be enhanced by using combination foods and avoid cautious foods.

The most important but fatefully most ignorant factor is the individual capacity to absorb nutrients which can be enhanced by small and simple changes in lifestyle.

Symptoms of Iron deficiency

Some alarming symptoms for which you can go for check the level

• Pale skin
• Fatigue
• Sore tongue
• Irregular heartbeat
• Shortness of breath
• Strange craving such as the desire to eating earth
• Difficulties in doing physical work
• Swelling of tongue

Iron & Kidney Disease

If you are suffering from kidney disease, then it is necessary to change your diet plan which improves your low iron level for better recovery.

A dietitian can suggest you the diet plan which may include the iron rich foods supplements in the form of tablet by mouth or liquid form. To avoid kidney failure it is very important to take the right iron rich foods at right time. As we discussed earlier the natural sources of Iron can like red beans, meat, green vegetables help to improve the low iron level to a better extent.

Iron supplements

The majority of iron-made up of ferrous iron because its better for absorption. There are  three categories of ferrous iron

• Ferrous Fumarate
• Ferrous Sulfate
• Ferrous Gluconate

These three are often prescribed for iron deficiency anemia because they easily get absorbed.

Ferric iron is very less prescribed because it does not get easily absorbed. Ferric iron with iron citrate is recommended for better absorption.

How to know which iron supplement is good for you?

It\’s important to check on elemental iron in your iron supplement. Elemental iron is a form of iron that actually gets absorbs into your body. Each supplement has a different percentage of elemental Iron

• Ferrous Fumarate – 33% elemental iron
• Ferrous Sulfate – 20% elemental iron
• Ferrous Gluconate -12 % elemental iron

How to take iron supplements?

There are some rules of taking iron supplements ( Dos & Don\’ts).

• Never take iron supplements with tea, coffee, milk dairy products because the calcium of milk interferes with iron absorption.
• Avoid taking antacids with iron supplements because antacids block the intestinal lumen which also hampers iron absorption.
• Always take iron supplements on empty stomach don’t eat anything for 2hours after taking iron supplements
• Having iron supplements with food decreases its absorption by 60% which will ultimately increase the duration of taking iron supplements.
• Try to take iron supplements with Vitamin C which improves iron absorption
• Drink lots of water to avoid constipation. It\’s common to pass dark stool or black stool but caution arises when stool.

Side effects of overdosage of Iron supplements or Iron-rich foods

• Constipation
• Loss of appetite
• Headache
• Bronze or grey color skin
• Vomiting
• Dizziness
• Nausea
• Very high dose in children can be fatal and can lead to death

Iron supplements can do more harm than good if taking unnecessarily in high doses. So don’t take iron supplements without an experienced Dietitian or doctor\’s recommendation.

List of easy homemade iron rich foods recipes

• Shepu Fritters
• Sweet Poha (Rice Flakes)
• Groundnut Laddu
• Bajara Muthiya
• Horse gram soup
• Soybean Laddu

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