Iron is one of the most important component required by our body to function. It must be present in our red blood cells to carry oxygen. A body loses iron during any activity-If iron-intake of a person is lesser than the amount he loses, the deficiency is inevitable. According to a survey conducted by World Health Organization in May 2019, 67 % of the world’s population is iron deficient. Human body requires 18 milligrams of iron intake a day; women who are pregnant or mensuration need about 22 to 25 grams of it.
What Is Heme-Iron?
Heme forms 95% of purposeful iron in our bodies. It constitutes two-thirds of a healthy person’s iron intake. A research related to association of the Dietary Heme Intake says that, the Heme from red meat is easier to absorb. It becomes the part of the system faster. Present in the form of hemoglobin and myoglobin, Heme is released from RBCs because of low pH present in the stomach region. Iron extracted from plant-based diet takes longer to be a part of the system.
Following are some natural sources of iron:
Crab, Shellfish, Lobster, Clams and Oysters:
If you are a seafood person, iron deficiency will not be a problem for you. Oysters, clams and shellfish are a great sources of iron. A regular size (100 grams) serving of clams offers 3 milligrams of iron along with other micronutrients and multivitamins, such as selenium, magnesium, Vitamin B12 and good cholesterol.
Spinach and Broccoli:
Spinach and broccoli, both are non-Heme iron sources. We’ve already developed the fact that Plant based iron takes longer to absorb, therefore, you should keep eating it for longer period of time to see the results (sauté’ spinach leaves into olive oil, add in vitamin C and chew slowly). Since more and more people are becoming vegetarian, spinach and broccoli are the best options for iron intake. About 100 grams of raw spinach contains 2.7 milligram of iron, and 156-grams of steamed broccoli contains 1 milligrams of iron.
Turkey and tofu:
These two sources are listed together because of having similar amount of iron present in them. About 126-grams of tofu provides 3.4 mg of iron. Popular in vegetarian regions of the world, tofu is an alternative for turkey. A 100-grams of turkey meat has 1.4 milligrams of iron which makes it a good source as compared to other items in the list.
Dark chocolate with no added fats and sugar is best to control cholesterol and purifies blood. It is known for the riddance of large fat compounds. Patients with heart diseases and high cholesterol or obesity can consume dark (unprocessed) chocolate. However, it is very important to buy raw or unprocessed chocolate as regular chocolate available over the counter is full of unhealthy fats, preservatives, and loads of sugar. About 28-grams of dark chocolate contains 3.4 milligrams of iron.
Liver, Kidney, Heart, Brain, Organ Meat and Red Meat:
People who eat meat are less likely to be iron-deficient. The meat offers a readily soluble iron which becomes the part of the system faster. Eaten and liked everywhere in the world red meat is easily accessible source of Heme iron. People who have been prone to anemia can consume red meat to overcome iron deficiency. Organ meat is a high form iron and Vitamin A- A 100-grams serving of beef liver offers 6.5 milligrams of iron along with multivitamins. Non-vegetarian sources offer active iron (Heme) therefore, are better to consume than vegetarian sources (non-Heme).