Top 20 Iron Rich Foods
Iron is a vital mineral for the human body, playing a crucial role in various functions. In this article, we’ll explore the top 20 iron-rich foods, the types of iron, and their impact on our health.
Types of Iron
- Heme Iron: Found in animal-based sources, it is easily absorbed by the body.
- Non-Heme Iron: Found in plant-based sources, its absorption is influenced by other nutrients like Vitamin C.
Functions of Iron in the Human Body
Iron is essential for:
- Transporting oxygen throughout the body.
- Producing energy at the cellular level (cellular respiration).
- Forming hemoglobin, the oxygen-carrying molecule in blood, in collaboration with protein.
Iron is critical yet often overlooked, especially for women and children. It works synergistically with other nutrients for optimal performance.
Recommended Dietary Allowance (RDA) of Iron
The RDA varies based on age, gender, and physiology. The Indian Council of Medical Research (ICMR) provides guidelines to ensure neither deficiency nor excess intake. Overconsumption can be harmful, while insufficient intake may lead to iron deficiency anemia.
Top 20 Iron-Rich Foods
Non-Veg Sources
| Food Item | Iron Content (per 100 g) |
|---|---|
| Prawn | 49.6 mg |
| Egg | 2.2 mg |
| Pork | 0.9 mg |
| Crab Muscle | 21.1 mg |
| Sardine Fish | 2.9 mg |
| Sheep Liver | 6.3 mg |
| Beef | 18.8 mg |
| Bombay Duck (Bombil) | 19.1 mg |
Veg Sources
| Food Item | Iron Content (per 100 g) |
|---|---|
| Garden Cress Seeds (Aliv, Halim) | 100 mg |
| Spinach | 2.7 mg |
| Dill Leaves (Shepu) | 17.4 mg |
| Bajra | 8 mg |
| Amaranth (Rajgira) | 383.5 mg |
| Dry Dates | 7.3 mg |
| Bengal Gram | 9.5 mg |
| Soybean | 10.4 mg |
| Moth Beans (Matki) | 10.9 mg |
| Poha (Rice Flakes) | 20 mg |
| Green Gram | 4.4 mg |
| Cow Pea (Chawli Beans) | 8.6 mg |
Iron Absorption: Eating Smart
Iron absorption is enhanced by consuming foods rich in Vitamin C and Vitamin B12. These nutrients act as facilitators, boosting iron uptake and efficiency in the body. Therefore, it is important to pair iron-rich foods with items like citrus fruits, tomatoes, or fortified cereals for better results.
By incorporating these foods smartly into your diet, you can ensure an adequate iron intake, supporting overall health and energy levels.