Top 5 Superfoods That You Must Add To Your Diet To Combat Iron Deficiency

Iron deficiency is a widespread concern which needs proper attention. As a crucial nutrient, iron plays a vital role in transporting oxygen to cells, supporting immune function and facilitating energy production. Without sufficient iron, the body struggles to produce haemoglobin, leading to anaemia, fatigue, weakness and shortness of breath. Iron deficiency can also impair cognitive function, increase infection risk and exacerbate symptoms of menstruation and pregnancy.

Severe deficiency can cause heart problems, hair loss and poor appetite. Maintaining adequate iron levels through balanced diets or supplements is essential to prevent these complications and ensure optimal overall health. Here are the top five superfoods that you may include in your diet to combat iron deficiency.

Iron-Rich Superfoods To Include In Your Diet

Spinach

Spinach is an iron-rich superfood which provides essential nutrients to combat deficiency. One cup cooked spinach offers 6.4mg of iron while supporting healthy red blood cells. Its vitamin C content enhances iron absorption and reduces the risk of anaemia. You can add spinach to salads and smoothies or saute with garlic for a nutritious iron boost.

Beetroot

Beetroot is a potent iron source that supports healthy red blood cells. Rich in vitamin C and fibre, beetroot enhances iron absorption, boosts energy and reduces fatigue. Enjoy beetroot raw, roasted or juiced for a natural iron boost.

Legumes

Legumes are iron-rich powerhouses that help to increase iron levels in the body. Lentils, chickpeas, black beans and kidney beans provide approximately 3-5mg of iron. Rich in fibre, vitamins and minerals, legumes enhance iron absorption, support healthy red blood cells and boost energy levels while promoting overall well-being.

Spinach is a great source of iron (Image Credits: Canva)

Pumpkin Seeds

Pumpkin seeds are a nutrient-dense source of iron. One ounce (28g) provides 4.2mg of iron, supporting healthy red blood cells. Rich in zinc, magnesium and protein, pumpkin seeds boost energy, enhance cognitive function and promote bone health, making them a valuable addition to a balanced diet.

Red Meat

Red meat is a rich source of iron, particularly organ meats like liver and lean cuts of beef. Three ounces of cooked red meat provide 3-5mg of iron, supporting healthy red blood cells and preventing anaemia. Red meat's heme iron is easily absorbed which boosts energy and overall well-being.

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(Disclaimer: This article is for informational purposes only. It is not a substitute for professional advice, diagnosis or treatment.)