But iron deficiency can lead to some diseases like anemia. Iron deficiency anemia is common. Anemia does not mean a lack of blood but a lack of hemoglobin present in the blood, resulting in a decrease in the oxygen transport capacity in the blood, due to which organs of the body and their cells do not get enough oxygen; their functioning is affected. These affect our body in such a way as excessive fatigue, lethargy, sadness, weakness, etc.
Iron deficiency anemia is called microcytic or hypochromic. Microcytic means the size of the red particles decreases, while during the hypochromic, the color of these particles decreases. This anemia can occur only when the body can deprive of adequate amounts of iron.
So in a simple sense, this is the direct relation of iron with blood. We will discuss iron in more detail; first, let us know what iron is?
What is Iron?
Our body needs many nutrients like vitamins, proteins, minerals, etc. Iron is one of these nutrients, which makes hemoglobin and helps to boost-up metabolism. About 4 to 5 grams of iron remains in the ordinary body, of which 70% is in the form of hemoglobin, 4% have stored in muscles, and 25% in the liver, bone marrow, spleen, kidney, etc., & only 1% in blood plasma and also in various enzymes that process oxidation.
Knowing what iron is and why it is necessary to the body, we must know about its sources also, to prevent iron deficiency.
Sources of Iron
If iron is deficient, you should take a diet rich in iron. This deficiency can also fill by taking iron supplements, but fresh and nutritious food is a good option as it gives you not only iron & other nutrients. There are two food sources to get the iron, heme iron & non-heme iron. Heme Iron is a non-vegetarian food product such as organ meats or shellfish. Such food items have a bioavailability of 14% to 18%, which means it is difficult for the body to absorb them.
Non-heme iron is available in food items like lentils and spinach. Non-heme iron has a lower bioavailability of about 5 to 12%. Although iron is present in whatever we eat every day, there are some foods in which it is available in high quantity, which is like this:
Spinach
According to the data of USDA, spinach, frozen, chopped, whole leaves, or raw, all have the same amount of iron. Doctors advise pregnant women to consume spinach, avoiding paleness, headache, and cravings. Wherever there is a matter of weight loss, there is always a mention of spinach. It also has the goodness of Vitamin A with iron which promotes skin health. Additionally contains Vitamin K, which is healthy for bones and lowers blood pressure.
Half a cup of spinach, whether raw or boiled, with or without salt, contains about 90 grams of iron.
Mushroom
If you eat 1 cup of mushrooms per day, you get 156 grams of iron. The iron in mushrooms protects you from fatigue, nausea, and headaches. Mushrooms also contain antioxidants called selenium that protect against cancer and also detoxify the body. Mushrooms are rich in Vitamin B complex & promote a healthy digestive system, nervous system, and red blood cells.
Beet Root
Hemoglobin is formed by eating beetroot, & iron is obtained by eating its leaves. Its leaves have two times more iron than beetroot. It removes fatigue and energizes the body. It also removes diseases like anemia and reduces the sugar level in the blood. For these, drink 1 cup of beetroot soup daily morning and evening.
Kidney Beans
Another delicious source of iron deficiency is kidney beans. Its regular consumption ends paleness and also increases the level of hemoglobin. Apart from iron, it also has dietary fiber and protein, which makes the digestive system strong.
Just a cup of kidney beans contains 90 grams of iron.
Chickpeas
Chickpeas are the best source to get rid of problems caused by iron deficiency like paleness, headache, soreness of the mouth, and carvings. It is one of the beneficial varieties as it contains dietary fiber, which helps make the intestine healthy. By consuming 1/2 cup daily, you can fulfill iron's requirement of up to 13%.
White Rice
There is no house in India where white rice doesn't eat. White rice is served differently like biryani, khichdi, pulao, kidney beans, and chickpeas. It is not only delicious and is also full of iron properties. There are 158 grams of iron per cup of cooked long grain white rice. It also prevents anxiety, insomnia, cold feet, and various infections caused by iron deficiency. But people are under the illusion that white rice should avoid if you are on a diet. The reason is the glucose present in it.
But they do not know that eating white rice daily; is beneficial for strong metabolism and the immune system.
Roasted Gram
If the body is hemoglobin, then doctors recommend eating roasted grams because it helps in increasing the hemoglobin by eliminating anemia, as said by the nutritionists and dieticians. Talking about the second advantage, it has the power that it energizes you and removes fatigue and weakness & if there is a problem with digestion or constipation, it is the best option to consume grams & it contains 65 grams of iron in 1/8 cup.
Dry Apricots
It belongs to the Rosacea family. It can also define as a small orange; the reason is its orange color & its tangy flavor. The amount of iron and copper present in it helps in hemoglobin production. Therefore, the anemic patient must include it in their diet. Half a cup of dried apricots contains up to 1.8 mg of iron. Its quality does not end there & it also contains potassium and vitamin A which is essential for lower hypertension and healthy eyes.
Cashew
When it comes to blood health, we give reference to cashew because it contains elements like copper and iron. Consumption of cashews regularly helps to get rid of blood-related diseases. The deficiency of Cooper in the body can cause diseases like anemia.
In such a situation, the consumption of cashew becomes essential, capable of producing red blood cells, eliminating free radicals from the body, and getting rid of other blood-related problems.
Whole Wheat Flour
If we address wheat flour based on its properties, it will not be wrong; we can suggest it as the healthiest food. Whether developing metabolism, increasing bone density, controlling diabetes, or brain development; wheat flour works as an all-rounder. It is also a good source of iron, which helps recovery from anemia & if you are suffering from cravings and shortness of breath, fatigue, headaches, and dizziness due to iron deficiency, then wheat flour will help reduce them.
We can include four chapties in your diet daily and fulfill up to 4.7 mg of iron.
Soya Bean
Soybean is a legume whose native land is Eastern Asia. These little wonder beans are rich in high fiber, omega 3 and 6 fatty acids, calcium, vitamin K, iron, etc. & provides health to the mind, body, and skin. Soybean is advantageous to meet the lack of blood in the body because of iron availability. Iron increases energy levels in the body, relieves dysgeusia, and reduces excessive fatigue. When you get so energetic, you feel physically fit and active & also, the amount of protein works in weight management. Half a cup of salt-free soybeans contains 4.4 mg of iron.
Mung Beans
Mung beans also belong to the legume family. It is also known as Green Gram which is beneficial for health. Like other legumes, Mung beans are also a plant-based protein, carbohydrates, fiber, iron, and other nutrients.
Varieties of mild flavored mung beans like soups, salads, and curries are some of the famous recipes. Mung beans remove your fatigue and fill you with energy throughout the day. It is a low-calorie food & that is considered the best diet for fat loss & you can try Sprouts Mung Salad. Half a cup of salted, boiled, or raw mung beans contains 1.4 mg of iron.
Peanuts
Peanuts, the name suggests, may be related to the family of nuts, but it is not at all. You will be surprised to know that it is also a member of the legume family. Its native land is Brazil and Peru in South America.
Iron deficiency promotes the formation of red blood cells and prevents paleness which is the cause of anemia. It is also a high protein and high-fat diet. It also has anti-cancer and antioxidant properties. Experts also refer to peanuts for weight loss. You can also use peanut butter instead of peanuts. It is also a favorite food of kids. People also like to eat it to build muscles.
Just one tablespoon of peanut butter contains 9.4 grams of protein, whereas 1 ounce (28 grams) has 1.3 mugs of iron.
Sesame Seeds
Our health is better than sesame seeds, mainly used in winter, especially in India; there is an increase in the production of sesame recipes like sesame ladoos, its patties, etc. Its effect is hot, so it has considered beneficial to eat it in winter. Although it doesn't need to eat only in summer, we can consume it in summer also. But if you also know why it is essential to eat it, it is because of the nutrients found like fatty acids, fiber, protein, copper, and iron, which are best for hair, skin, and the whole body. Its benefits are for preventing anemia & needs to increase the level of hemoglobin. It is rich in iron which removes fatigue and takes care of your skin, hair, and nails. About 28 grams of sesame seeds contain 4.1 mg of iron.
Oatmeal
Oats are one of the healthiest grains. It is beneficial because it is gluten-free and a great source of vitamins, minerals, and antioxidants. There is nothing better than oats for weight loss. Usually, oats have taken in breakfast, which has prepared with milk or water.
It is helpful in the formation of red blood cells & increases the level of hemoglobin. It is a diet rich in fiber, so it is also efficacious in reducing weight.
Although oats have considered being the first choice as a breakfast, doctors have different opinions about them. They believe that oats should eat for dinner & the reasoning behind this is that it is rich in melatonin, vitamin B6, and carbohydrates. It increases the level of tryptophan and serotonin, due to which we get good sleep.
It is also effective in keeping the skin healthy. Approximately 35 grams per serving contains 1.2 mg of iron.
Side Effects of Iron
By the way, iron is critical for the human body. It helps transport the oxygen necessary for our life from the lungs to other body parts. Sometimes there is a lack of blood in our body, called Anemia. Iron manufactures hemoglobin in our bodies and cure diseases like anemia. Iron helps our muscles use oxygen and store it in the body. But too much of anything can be harmful. Similarly, an excess of iron can also damage the body.
Although it is rare to have an excess of iron in the body, these genetic disorders can cause by hemochromatosis. Apart from this, taking more iron supplements can also lead overdose of iron, such as:
- tiredness
- Anorexia
- dizziness
- To feel puckish
- Headache
- Weight Loss
- Difficulty in breathing
- The body's complexion turned in brown.
You must have already known the importance of iron for the body. Without this essential mineral, our body cannot function properly. For this reason, it is necessary to balance the amount of iron in the body. Research also suggests that a balanced amount of iron in the body makes a person feel energetic and fit. Therefore, include iron-rich food in your diet and adopt its benefits.
But there can be a balanced amount of iron in the body only when we know how much iron should take daily.
Daily iron needs depend on gender, age, and health:
- From birth to 6 months, a baby needs up to 0.27 mg of iron
- 8 mg for children 9 to 13 years old
- 11 mg for 14 to 18-year-old boys
- 15 mg for 14 to 18-year-old girls
- 8 mg for men aged 19 to 50
- 8 mg for women aged 19 to 50
- 27 mg to pregnant women
- 9 mg for lactating women
But if you have anemia or lack of production in hemoglobin, then contact your doctor and follow his instructions. But taking an iron-rich diet every day will not cause anemia.
The Bottom Line
A person can remain healthy only when his body gets all the nutrients. Each nutrient has a different place & specialty in the body & a similar feature is iron. Iron is essential in the body to fight various diseases. The deficiency of hemoglobin causes diseases like anemia in the body. A lack of iron, folic acid, and vitamin B in the body reduces the level of hemoglobin & due to this, we feel tired and weak. Not only can this, but a lack of hemoglobin also cause problems in our kidneys. That's why we should complete our platter menu with an iron-rich dish.
Diet is the prime source of iron & available in both vegetarian and non-vegetarian food items. It can classify as heme and non-heme iron. In vegetarian sources of iron, we can include legumes, whole grains, sprouts, spinach, cereals, etc. Other non-vegetarian sources of iron are chicken liver, seafood, lean red meat, eggs, etc. Iron is a mineral essential for the growth and maintenance of the body. Most of the iron is present in the blood and hemoglobin of our body.
Iron is an all-important mineral in human biology as it plays a pivotal role in oxygen utilization. It keeps you energized, improves appetite, supports muscles, is worthy for brain development, beneficial for a healthy pregnancy, and is favorable for healthy skin and hair.
But iron can also benefit only when it consumes within a limit because too much iron can have the opposite result. To eat excess iron-based food items for profit, you will have to bear its loss.
Frequently Asked Questions
How much iron should we take every day?
How much iron may take per day depends on how much iron we lose per day because everyday iron comes out through urine, sweat, and feces. Women also lose blood through menstruation every month & apart from this, iron needs during growth, maintenance, and pregnancy. All these factors affect for higher intake of iron.
Therefore, include at least 1 mg of iron in your diet daily so that it can avoid its deficiency. The German Nutrition Society recommends between 10 to 15 mg per day for adolescents and adults, while between 8 to 10 mg meets the daily requirement for children. But their recommendation is more for pregnant and lactating women, so they should take 30 to 20 mg a day.
What are the symptoms of iron deficiency?
If there is a mild deficiency of iron in the body, then there are few chances you will even notice symptoms, but if the shortage is high, the following are the symptoms:
- feeling more tired and weaker than usual
- headache
- dizziness
- rapid or slow heartbeat
- trouble concentrating or thinking
- brittle nails
- hair fall
- difficulty in breathing
- mouth ulcer
- yellowing of the skin
- sore throat
- swelling tough
- yellowing of the whites of the eyes
What are the names of diseases caused by iron deficiency?
It is normal to have anemia due to iron deficiency, but apart from this, many other diseases show its shortage:
- ulcer
- Rheumatoid Arthritis
- Weight Loss
- Skin Infection
- Lower Immunity
- Pruritus
What types of people are at higher risk of iron deficiency?
The risk of iron deficiency is higher in these people:
- heavy menstruating women
- in pregnant or recently born mothers
- long-runners
- frequent blood donors
- new-borne & babies
Why do women need more iron during pregnancy?
The need for iron is high in pregnant women because the body absorbs a lot of iron during pregnancy. A pregnant woman's body needs more and more oxygen. A pregnant woman needs oxygen because of her baby. Iron deficiency causes problems like fatigue, irritation, depression, etc. These are some of the reasons why it is necessary for pregnant women.
What are the benefits of iron capsules?
If iron is deficient in the body; you can also take iron capsules & get rid of diseases caused by it like anemia, skin infection, ulcers, falling hair, nails, etc.
Which foods are good sources of iron?
Almost every food has a little or more iron content. Meat is a good source for non-vegetarians, whereas plant-based sources are also sources of iron like beetroot, pulses, cereals, etc.
What is the highest level of iron?
More than 300 ml of serum ferritin in men and 150 to 200 ml in menstruating women is iron overdose.
What are the differences between plant & animal origin iron?
Animal origin is called heme iron, and plant-based non-heme is iron. The plant of plant origin is usually present in fixed bound & trivalent form. But as soon as it enters the human body, it gets converted into soluble form & reduced to bivalent iron. The heme iron in meat, poultry, and fish contains bivalent iron.
