Very few people are aware of iron deficiency, but many people do not even realize that there is iron deficiency in their body. Due to which hemoglobin may fall and there may be lack of blood in the body.
According to the World Health Organization, iron deficiency anemia is one of the most common nutritional deficiencies in the world. About 30% of the population is affected by this condition. Many people are aware of iron deficiency, while many people do not even realize that there is iron deficiency in their body. Due to which hemoglobin may fall and there may be lack of blood in the body.
In such a situation, it is very important to take care of all the essential nutrients, especially if hemoglobin is low, or you suffer from anemia (iron deficiency), then definitely check the amount of iron in your body. If the iron level is low, start working on it immediately.
Why is the right level of iron important?
Iron is a major component of hemoglobin, which helps red blood cells carry oxygen through the lungs to the rest of the body. Iron helps build strong immunity, which prepares the body to fight infections. Iron is needed to make new red blood cells to replace those lost through blood donation.
Iron is important for healthy muscles, and myoglobin, a protein that stores oxygen in muscle cells, also contains iron.
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Symptoms that indicate that you are deficient in iron (iron deficiency symptoms)
It is very easy to treat iron deficiency, while you can also overcome the iron deficiency in the body with the help of Ayurvedic remedies. Ayurveda expert Chaitali Rathore has given three special Ayurvedic remedies, which can help you in improving the iron level in the body. Along with this, we will also know about some other iron rich food sources which will help you in fulfilling the requirement of iron in the body. At the same time, iron deficiency will not allow conditions like anemia to occur.
These 3 Ayurvedic tips will help you in boosting iron (ayurvedic tips to boost iron)
1. Gram jaggery
Include chana (roasted black gram) and jaggery in your breakfast (do not eat jaggery if you are diabetic). It contains iron and protein, along with important selenium, fiber and vitamin B6. According to Ayurveda, it has the quality to deal with skin related problems including liver disease. Along with this, it has anti-inflammatory effects. Include small amounts of jaggery and gram in your breakfast.
2. Sesame
Small sesame seeds are an amazing superfood, which is essential for people of all ages. Sesame seeds can help in increasing hemoglobin levels. Sesame seeds are a good source of iron, copper, zinc and other nutrients, which are important for hemoglobin synthesis. Use sesame oil in food preparation, or you can roast sesame seeds and take 1 teaspoon once a day.
3. Amla + Honey + Black Pepper
This combination is a good source of iron and important vitamins. Its consumption helps in improving hemoglobin level in the body. The antioxidants present in honey and gooseberry are beneficial for heart health, while black pepper contains potassium and magnesium, which help in controlling blood pressure in the body. Consuming honey and black pepper along with Amla helps you stay energetic and also boosts immunity. Thus this mixture reduces the feeling of fatigue and weakness.
Here are the names of some other iron rich foods:
1. Spinach
About 100 grams of raw spinach contains 2.7 mg of iron. This is non-heme iron, which is not absorbed very well in the body. Spinach is also rich in Vitamin C. This is important because vitamin C increases the absorption of iron to a great extent. Spinach is also rich in antioxidants called carotenoids, which help reduce the risk of cancer, prevent inflammation and keep your eyes healthy.
2. Beans
Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans. All of these are an excellent source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 milligrams of iron. Beans like black beans, navy beans and kidney beans can help you increase your iron intake easily.
3. Pumpkin Seeds
Pumpkin seeds contain adequate amount of iron. Additionally, pumpkin seeds are a good source of vitamin K, zinc and manganese. They are one of the best sources of magnesium. Manganese helps reduce your risk of insulin resistance, diabetes and depression.
4. Quinoa
Quinoa is a popular grain, known as a pseudocereal. One cup {185 grams) of cooked quinoa provides 2.8 milligrams of iron. Additionally, quinoa does not contain gluten, making it a good choice for people with celiac disease or other forms of gluten intolerant. Quinoa is also higher in protein than many other grains, as well as rich in folate, magnesium, copper, manganese, and many other nutrients.
5. Tofu
Tofu is a soy-based food, which can prove to be a great option for those following a vegan diet. A half-cup serving of tofu (126 grams) provides 3.4 mg of iron. Tofu is also a good source of thiamine and several other minerals, including calcium, magnesium and selenium. Plus, it provides 22 grams of protein per serving.
Also read: 8 ways to make your child’s diet nutritious to protect him from the risk of HMPV
