7 iron-rich foods that keep the body healthy and reduce the risk of anemia

Iron-rich foods keep the body healthy and reduce the risk of anemia

Iron plays an essential role in the production of hemoglobin, a component of red blood cells that transports oxygen throughout the body. Consequently, this mineral helps sustain energy levels, improve concentration, and reduce fatigue.

In addition, iron is involved in immune system functioning, supports muscle function, and promotes brain development. When deficient in iron, the body may develop anemia, leading to fatigue, dizziness, and reduced productivity.

According to nutritionists, adults generally need about 8 to 18 mg of iron per day depending on physical condition and gender. Instead of relying solely on supplements, many people are encouraged to adjust their diet to obtain iron in a more natural and sustainable way.

Iron-rich foods you should regularly add to your diet

One of the standout iron-rich foods is cooked oysters. According to data from the U.S. Department of Agriculture, 85 g of cooked oysters provides about 6.1 mg of heme iron, a type of iron that the body absorbs more easily than plant-based iron.

Chicken liver is also considered a rich source of iron. With just about 85 g of chicken liver, the body receives around 10.8 mg of iron along with plenty of vitamin A, B-complex vitamins, and other essential minerals.

Meanwhile, beef liver contains about 5.2 mg of iron per 85 g serving. It is also a nutrient-dense food that supports many vital bodily functions.

For vegetarians, soybeans are a popular choice to supplement plant-based iron. One cup of cooked soybeans can provide about 8.8 mg of iron. Soybeans are also commonly processed into tofu or many other familiar dishes.

Pumpkin seeds also stand out for their high iron content. About 28 g of shelled pumpkin seeds contains about 2.5 mg of iron, while also providing zinc and healthy fats to the body.

Lentils are a popular plant-based protein source in healthy diets. Every 100 g of lentils contains approximately 7.2 mg of iron.

In addition, spinach is also a micronutrient-rich green leafy vegetable. About 30 g of raw spinach provides approximately 3 mg of iron.

Eat properly to enhance iron absorption

According to experts, in addition to choosing iron-rich foods, the way one eats also greatly affects the absorption of this mineral.

Iron from animal sources is generally easier to absorb than iron from plant sources. However, combining plant-based foods with animal protein can help the body absorb iron more efficiently.

Vitamin C has also been shown to enhance the absorption of non-heme iron found in plants. Therefore, people are encouraged to pair vitamin C-rich foods like oranges, lemons, guavas, or strawberries with iron-rich meals.

Conversely, calcium and several other nutrients can reduce iron absorption. Experts recommend that if taking calcium supplements, you should take them well apart from iron-rich meals so the body can absorb them better.

Groups of people who need to focus on iron supplementation

According to doctors, certain groups of people face a higher risk of iron deficiency than usual.

Among them are pregnant women due to an increased need for blood production. Women during menstruation, especially those with menorrhagia or endometriosis, are also more prone to iron deficiency.

Young children and adolescents during rapid growth phases, the elderly, vegetarians, endurance athletes, or chronic kidney failure patients undergoing hemodialysis are also groups that need to pay special attention to their dietary iron intake.

However, experts advise against self-administering iron supplements without a doctor's prescription, as iron overload can also harm health, especially in young children.