Iron plays a crucial role in maintaining our overall health, and its deficiency can lead to anemia, causing symptoms like fatigue, dizziness, and poor concentration. Found in our body’s hemoglobin and myoglobin, iron is vital for transporting and storing oxygen.
Ensuring an adequate iron intake is especially important for different age groups, with infants needing 11mg/day, adults (19-50 years) requiring 8mg/day for males and 18mg/day for females, and pregnant women aiming for 27mg/day.
One effective way to boost iron levels is by consuming foods rich in this essential mineral. It’s noteworthy that vitamin C enhances iron absorption, while coffee, tea, and calcium-rich foods can hinder it. Let’s explore ten iron-rich foods that not only help combat anemia but also offer a range of other health benefits. [1]
- Shellfish
- Spinach
- Poultry, Red Meat & Fish
- Whole Grains
- Tofu
- Legumes
- Seeds
- Dark Chocolate
- Dried fruits
- Nuts
Shellfish
Shellfish, including clams, oysters, mussels, shrimp, and lobster, are potent sources of iron. Clams, for instance, provide 13.98 mg of iron per 100 grams. Beyond iron, shellfish are low in calories and rich in proteins, good fats, vitamins, and minerals. These marine delicacies contribute to heart health and brain function and even aid in weight loss. Embracing shellfish in your diet can fortify your immunity, ensuring a robust defense against illnesses.
In addition to boosting iron levels, these sea treasures offer a plethora of nutrients that support various bodily functions. Including a variety of shellfish in your meals not only addresses iron deficiency but also enhances the overall nutritional profile of your diet. [2]
