Iron is an essential element for blood production and carrying oxygen through out your body and for maintaining a strong immune system.
According to the American Society of Hematology (ASH) deficiency of Iron can cause symptoms :
- Fatigue
- Pale Skin
- Brittle nails
- Shortness of breath
- Dizziness
- Headaches
- Craving for unusual or junk foods.
Best foods to include in diet if diagnosed with iron-deficiency and also to balance Iron in daily diet(click on the links for the recipes) :
- Dark green leafy vegetables (Spinach ,Kale ,Collard Greens, Beet Greens)
- Dried Fruits (Apricots ,raisins,dates,figs,prunes)
- Beans
- Red meat - Beef ,Goat and Lamb
- Seafood
- Poultry (Eggs)
- Iron-fortified Cereals
- Finger Millet (Ragi)
- Beets
- Whole Wheat
- Rye
- Molasses
- Pumpkin seeds
- Lentils
- Sesame Seeds
- Olives
- Spices - Cumin ,blackpepper ,nutmeg ,turmeric,bay leaf
- Herbs - Cilantro ,mint ,basil,thyme
- Edamame
- Whole oats
It's also essential to included vitamin C rich foods in diet to enhance absorption of iron in body
References :
WebMD , MayoClinic ,Whfoods and Healthline
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