7 Iron-Rich Foods to Prevent Fatigue and Boost Energy

What is iron?

Iron is an important mineral that provides energy in daily life. It ensures the supply of oxygen in the blood and carries oxygen to all parts and cells of the body. Along with providing energy, it supports the immune system, muscle function, brain and other functions.

One-third of the world's population suffers from iron deficiency. Women are more susceptible to iron deficiency than men due to menstruation and menopause.
Iron deficiency can cause fatigue, paleness, weakness and dizziness.

Including iron-rich foods in your daily diet can help prevent fatigue and weakness and improve overall health.

Why is iron important for our body?

1. Iron ensures the supply of oxygen to various parts and tissues of the body. About 70 per cent of the body's iron is found in hemoglobin, which carries oxygen in the blood. It is also found in myoglobin, which provides oxygen to the muscles.
2. Iron helps produce energy and reduce fatigue and weakness.
3. Iron improves mental performance.
4. Iron strengthens the immune system.
5. Iron is very important for women and growing children. It improves their physical and mental performance.

Symptoms of iron deficiency

1. Iron deficiency causes fatigue, dizziness and weakness in the body.
2. Iron deficiency causes pale skin, shortness of breath or difficulty breathing during physical exertion. In severe cases chest pain may occur.
3. Mild or frequent headaches can also be caused by iron deficiency.
4. Iron deficiency can cause a fast or irregular heartbeat.
5. Iron deficiency can makes nails weak and brittle and hair thin and fragile.
6.  Iron deficiency keeps hands and feet cold.
7. Lack of concentration, sleep problems and memory are affected.
8. Cravings for non-food items such as ice and dirt.

Types of Iron

We get two types of iron from food.

1. Heme iron

The iron that we get from animal meat and tissues. These include beef, goat meat, chicken, fish, liver and kidneys. This iron is easily absorbed by the body.

2. Non-heme iron

That iron is plant-based. It includes vegetables, fruits, pulses, beans, nuts and grains. This type of iron is not easily absorbed as heme iron. If your diet does not include heme iron, then you need double the amount of non-heme iron.

7 Iron-Rich Foods to Prevent Fatigue and Boost Energy

Including a balanced diet rich in iron and vitamin C can help prevent fatigue and weakness. Iron rich food boost immunity and good for overall health.

1. Spinach

Spinach is rich in iron and other vitamins. It can be easily included in the diet. It also contains vitamin C, which helps in the absorption of iron in the body. Spinach can help prevent iron deficiency and supports overall health. Cooking spinach for a long time destroys the vitamin C and other vitamins present in it. Cooking it with lentils, lemon, and meat increases the absorption of iron and can help treat anaemia.

2. Red meat

Red meat is the best source of iron. This is heme iron that is easily absorbed. It helps treat anemia quickly. Pair it with non-heme iron for better absorbtion, such as spinach or red beans with meat. Meat contains iron as well as zinc, vitamin B, and protein. All these ingredients together improve overall health. It includes goat, cow, buffalo, camel, and deer meat.

3. Pulses

Pulses are the best source of iron from plants. They are best for vegetarians. They also contain protein and fiber. For best results, use them with their skins. They can be made more effective by using them with vitamin C.

4. Nuts and seeds

Pumpkin seeds, flax seeds, almonds, cashews, pistachios and sesame seeds are good sources of iron. This is non-heme iron and can be better absorbed when consumed with vitamin C. So that maximum iron can be obtained from them. They are also a source of healthy fats and energy. It is useful to consume citrus fruits, tomatoes and berries along with them.

5. Beans

These include kidney beans and white chickpeas. These are the best sources of iron and fiber. Use them with meat or lemon so that the iron can be absorbed into the body. They provide energy to the body.

6. Dried fruits

These include dried apricots, figs, and raisins. They contain fiber and vitamin C. Which absorbs iron in the body and improves digestion and health. Raisins contain iron, which increase red blood cells.

7. Dates

Dates are a natural source of iron. It increases hemoglobin and red blood cells in the blood. It gives strength to the body and relieves fatigue. It contains fiber and natural sugars. They also contain small amount of vitamin C, which helps in the absorption of iron.

Tips to improve iron absorption

1. Always use iron with vitamin C so that it can be absorbedabsorbed better in the body.
2. Use heme iron with non-heme iron. Such as meat and spinach, or lentils with minced etc.
3. Avoid drinking tea or coffee immediately after meals, as they can reduce iron absorption.