'#topironrichfoods #bestironrichfoods #foodsrichiniron #howtoincreaseironabsorption Iron is an essential element for blood production. About 70 percent of your body\'s iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin. That certainly makes iron an important mineral of our daily diet. Although vegetarians may consume as much iron as non-vegetarians, a review found that they are still at greater risk of deficiency. Almost all non-vegetarian foods are potentially rich in iron. In this video, we will explore vegetarian or plant-based foods which are loaded with iron. Here is the list: Soybean Contains around 9 mg of iron per cooked cup consumed. Pumpkin Seeds & Flax Seeds Contains around 3 mg of iron per tablespoon. These seeds are also rich in many essential minerals like zinc, magnesium and calcium along with a good content of fiber and omega 3 fatty acids. This makes them an ideal food for daily consumption. Red Kidney Beans or Rajma Contains around 5 mg of iron per cooked cup consumed. Spinach and Other Green Leafy Veggies like Kale Contains around 5 mg of iron per cooked cup consumed. They also contain rich Antioxidants that help in preventing against various chronic diseases like Diabetes, Cancer and Heart Issues. Potato Contains around 3 mg of iron per one large unpeeled potato. They also contain Vitamin C which helps in the proper absorption of iron from your gut. Tomato Contains around 2 mg of iron per cooked cup consumed. Like Potatoes, the tomato also contains Vitamin C which helps in the proper absorption of iron from your gut. Mushrooms Contains around 3 mg of iron per cooked cup consumed. Olives Contains around 3 mg of iron per 100 g of the fruit. Dark Chocolate Contains around 3 mg of iron per serving (30 g). It also contains many antioxidants which protects against Diabetes and Heart problems. Oats Contains around 3 mg of iron per cooked cup consumed. It also contains high soluble fiber which protects against Diabetes and Heart problems. How to increase iron absorption from your diet? 1. Avoid iron blocking agents like tea, coffee, or any cola drink with the iron rich foods. 2. Avoid calcium rich foods like milk or yogurt with iron rich foods because calcium hinders the absorption of iron from the gut. 3. Consume Vitamin C rich foods with Iron. Studies have shown that Vitamin C rich foods like lime, broccoli, Indian gooseberry significantly increases the absorption of iron from the gut. 4. Foods containing Phytates can mildly decrease the absorption of iron. These phytates are found in legumes, sprouts and grains. 5. Consume lean meat with iron rich foods as the lean meat has significant amount of heme iron, most of the non heme iron from the plant sources can be absorbed with the non veg heme iron. Thanks for watching this. If you’ve liked this video, do give it a Like, Share with your circle and comment below to tell me about your thoughts on this.'
Tags: foods rich in iron , hemoglobin rich foods , top iron rich foods , best iron rich foods , how to increase iron absorption from your diet , hemoglobin and myoglobin , dr navneet goyal
See also:
comments