Eating a balanced diet is very important to maintain your overall health. Each nutrient plays a vital role in maintaining the smooth functioning of the body. Be it protein, vitamins or minerals, our daily meals should contain all of them in the right amount for a healthy lifestyle. Speaking particularly about iron, it is an essential mineral that helps in the growth and development of the body.
According to Harvard School Of Public Health, iron is a major component of hemoglobin which is a type of protein in red blood cells. It is responsible for carrying oxygen from lungs to other parts of the body. As per the National Institutes Of Health, an adult man requires 8 mg, and an adult woman requires 18 mg iron per day.
Here are seven iron-rich foods you should add in your diet:
Eggs
Eggs are our go-to option for breakfast. We relish it in the form of boiled, omelette, bhurji and sandwich. It can also be added to our lunch and dinner as curry. According to the National Center for Biotechnology Information, one chicken egg contains 0.9 mg of iron along with protein and other nutrients.
Lentils
All kinds of lentils are a good source of iron. According to U.S. Department Of Agriculture, one cup of cooked lentils has about 6.6 mg of iron. They are also high in protein, fibre and other vital minerals. Besides consuming it as a dal dish, lentils can be added to soups, salads and kachoris.
Pumpkin Seeds
These tiny and crunchy seeds are extremely nutritious. As per U.S. Department Of Agriculture, one oz serving of raw pumpkin seeds contain 2.4 mg of iron. It is also an amazing source of nutrients like zinc, phosphorus, magnesium, potassium and selenium. You can add these seeds to your breads, muffins, cereals, yoghurt as well as salads.
Spinach
This leafy green has got numerous benefits. Spinach is packed with carotenoids, vitamin C, vitamin K, folic acid, and calcium along with iron. As per U.S. Department Of Agriculture, 1 cup of this leafy green consists of 3.7 mg of iron. You can enjoy spinach as curry, salads, palak paneer, dal palak etc.
Sesame Seeds
These tiny oil-rich seeds have been a part of folk medicine for many years. It is rich in fibre, magnesium and many other nutrients. Packed with an amazing nutty taste, one teaspoon of sesame seeds contains 1.3 mg of iron. Sesame seeds can be added to your salads, breads as well as to your chicken dishes.
Dark Chocolate
Good news for all chocolate lovers. 100 grams of dark chocolate contains 6.32 mg of iron. It is also rich in disease-fighting antioxidants and lowers the risk of heart disease. As per Harvard T.H. Chan School of Public Health, one ounce of dark chocolate is enough for the whole day. However, overindulging can add too much sugar and fat to your diet.
Nuts
Nuts like almonds, cashews and pistachios are another good source of iron. They are also high in proteins, healthy fats and other essential nutrients. Besides eating them as snacks you can add nuts to your smoothies, cereals, desserts, breads as well as milkshakes. They are perfect for your untimely hunger pangs.