Top 10 Iron-Rich Foods to Add to Your Diet

Iron is one of the main minerals that our bodies need to form all sorts of proteins that do different functions in all body systems. iron is mainly needed to make the important protein hemoglobin which is formed mainly of a protein part the globulin and the iron part which is the haem. this protein is one of the most important proteins in our bodies as it is responsible for carrying oxygen inside the red blood cells from the lungs and giving it away to all body cells for oxygenation so it has a predetermined affinity to oxygen where it is just enough to hold on to it but also can give it away easily. Another very important protein that has the same action as hemoglobin is myoglobin the only difference is that it is specifically responsible for supplying muscle cells with oxygen as they consume a higher load of oxygen, they require their own type of protein for this role.

Iron is present in the body in two forms the protein-bound form like hemoglobin, myoglobin, or in enzyme formation, and the nonheme form like transferrin, flavin iron enzymes, and ferritin. Almost two-thirds of the body’s iron is found bound in hemoglobin in circulating RBCS, 25 % available in iron stores, and 15% bound to myoglobin and many enzymes needed for oxidative metabolism inside the cells.

Daily iron requirements

    • daily requirements of iron are 8.7 mg for men and postmenopausal women
    • 18 mg for women in the reproductive period as menses cause severe iron loss.
    • 27 mg for pregnant women as the fetus requires more iron and folate for growth and development.
    • it is not safe to consume iron in levels of 40 -45 mg or morein a day as it can lead to iron overload and iron toxicity.

› Top Iron-Rich Foods List ‹

1) Lentils

100 grams of lentils contain 116 calories, 0.4 grams of fats, 20 gm carbs, 9 gm protein

Lentils are extremely versatile cheap sources of nutrition with at least 19% of RDI of iron they are easy to prepare and get a ton of protein and fiber along with vitamins C, folate, potassium, and antioxidants they are known to lower high blood pressure and fight cancer with its enhancing effect on immunity it makes you feel full for longer and prevents constipation and regulates bowel movements with its high fiber content.

It is great with tomatoes and onions and with the right herbs and spices. lentils make great heartwarming soups and stews that are great for winter.