Most women and children have iron deficiency anemia, which is the world's most common nutritional deficiency disease. Anemia is developed and acquired because of an insufficient amount of iron intake, gastrointestinal bleeding, loss of blood from menstruation, hemorrhage or injury and impaired iron absorption.
Iron as Nutrient
WebMD states that iron is a needed mineral. "The major reason we need it is that it helps to transport oxygen throughout the body," Paul Thomas, Ed, RD, a scientific consultant to the national Institutes of Health, Office of Dietary Supplements said.
The health benefits of iron include better regulation of cognitive function, stronger immune function, better temperature regulation and work performance and lower the risk of having gastrointestinal problems. Children who have iron deficiency have cognitive and psychomotor abnormalities that may result in learning difficulties.
Proper intake of iron must be observed. These include consuming foods that are rich in iron or taking iron supplements.
Top Foods High In Iron
#NEMCare Lack of iron leads to fatigue. Take foods rich in iron like oats and lean meats to remain energized all day pic.twitter.com/PsMhh2cFt8
— NEM Insurance Plc (@neminsurance1) March 22, 2016
Everyday Health shares the following foods that are rich in iron. Women need iron as much as men. Women with age up to 50 must get 18 mg of iron. For 50 above, they must have an intake of 8 mg of iron each day. If the women are pregnant, they need 27 mg of iron every day. Meanwhile, men need 8 mg of iron per day.
1. Liver
A slice of beef liver contains 5 mg of iron, according to health experts. Pork liver is also high in iron. Hence, the liver must be eaten in moderation because it is high in cholesterol.
2. Beef
A sirloin steak with 6 ounces has 3.2 grams of iron. You can get enough iron with a beefsteak meal in one day.
3. Dark Leafy Greens
Leafy greens such as kale, collards and spinach are rich in iron. A cup of cooked spinach contains a whopping 6 mg of iron.
4. Fortified Cereal
Cereal is not only good for breakfast but also, you can get a rich amount of iron too. It also has other vitamins and minerals such as Vitamin B, zinc, calcium and fiber.
5. Beans
Beans can provide you with 3 to 7 mg of iron. You can mix beans in the salad or with broccoli, bell pepper, cauliflower and kale.
6. Sesame Seeds
Sesame seeds are rich in iron. A cup of sesame seeds contains 20 mg of iron. It is also full of nutrients such as Vitamin E, copper, zinc and phosphorous.
7. Pumpkin Seeds
A cup of the kernels has a 10 mg of iron and a cup of whole pumpkin seeds contain 2 mg of iron. You can pick your choice whether unsalted or roasted pumpkin seeds.
