Iron is an essential mineral that your body needs for smooth functioning. Highly important for a strong immune system, iron helps boost energy levels and also regulates your body temperature. It also aids the functioning of hemoglobin which helps spread oxygen all over the body. Low iron levels lead to a drop in red blood cells which results in weakness and fatigue. Therefore, iron rich foods are an extremely important part of your diet and so you must identify the sources of iron you get on a daily basis. We help you with a list of foods that contain iron so that you can include them in your diet.
Iron Rich Foods
Check out this list of iron food sources so that you can make sure to maintain the right iron levels in your body.
Iron Rich Foods: Vegetarian
Below is a list of iron rich vegetables to take note of.
- Broccoli
- String Beans
- Kale
- Spinach
- Potatoes
- Cabbage
- Brussels Sprouts
- Green Peas
- Mushrooms
Iron Rich Foods: Non Vegetarian
An iron rich foods list for non-vegetarians to consider.
- Chicken
- Turkey
- Beef
- Lamb
- Ham
- Veal
- Pork
- Eggs
Iron Rich Fruits
Fruits can also be amongst some of the best sources of iron for your body and they are absolutely veg friendly.
- Bananas
- Oranges
- Pomegranates
- Melon
- Apples
- Kiwi
- Strawberries
- Apricots
Daily Iron Requirement
Your body requires essential nutrients on a daily basis to function well. Wondering how much iron do we need? Keeping your iron intake in check with iron rich food items is highly recommended. The daily iron requirement can be determined based on age and sex. This guide will give you an idea about how much foods with iron you need to consume to maintain iron levels in your body.
Requirement According To Sex, Age & Pregnancy
The list exactly states how many micrograms of iron one needs to consume based on their age, sex and preganancy.
Daily Iron Requirement For Males
1–3 years: 7 mg
4–8 years: 10 mg
9–13 years: 8 mg
14–18 years: 11 mg
19+ years: 8 mg
Daily Iron Requirement For Females
1–3 years: 7 mg
4–8 years: 10 mg
9–13 years: 8 mg
14–18 years: 15 mg
19–30 years: 18 mg
31–50 years: 18 mg
51+ years: 8 mg
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Pregnancy
Pregnant women require 27 mg of iron per day to support the growth of the fetus and one’s own body. However, it’s best to consult your doctor before including anything in your diet.
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You are now well versed with how much iron intake you should maintain on a daily basis. So, include iron rich foods in your diet right away!
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