Iron is a dietary nutrient that plays a vital role in the production of hemoglobin and also used to transport oxygen to all parts of the body.
A slight iron deficiency may cause anemia whereas a chronic iron deficiency may lead to organ failure. But Iron deficiency is a common problem among women of all age groups. The greatest need for iron is during growth or periods of blood loss.
Young kids, active teenagers, and pregnant women have increased requirements because of the growth taking place during these periods. To meet the recommended amount of iron, you should eat great sources of iron for active women:
Iron – The World’s Healthiest Foods
Here are the 10 great sources of iron for active women that should be included in their diet
Lentils are dried and accessible throughout the year. The most common varieties are typically found in most food stores.
Lentils are so versatile so that you may use them as a side dish ingredient. Lentils are usually utilized as a part of soups and stews. They are also packed with fiber, proteins, vitamin A and B.
2. Egg Yolks
Egg yolks are great sources of iron for active women. If you eat iron-rich foods along with foods that provide plenty of vitamin C, your body can better absorb the iron.
The healthiest kinds of grains are whole grains. Whole-grains like wheat, rice, oats, barley, quinoa, corn, etc are the great sources of iron for active women as they provide plenty of energy. Whole grains have some valuable antioxidants that are not found in foods grown from the ground as well as vitamin B, vitamin E, fiber, magnesium and iron.
4. Red Meats
Iron is plenteous in meat, especially in red meat and processed meat products that contain red meat. Red meat is not only packed with iron, but also rich in protein to help you shed pounds. Beef and chicken livers also are very high in iron.
5. Green Leafy Vegetables
Leafy greens are an extraordinary wellspring of vitamin A, C and K. Dark green vegetables like spinach, cabbage, turnip greens, kale, parsley, asparagus, chard and broccoli are also a good source of folate and iron.
These versatile green vegetables may be served raw and cooked into stir fries or casseroles. Adults should consume at least three cups of dark green vegetables every week.
6. Dried Fruits
Dried fruits like apricot, longans, raisins and figs are all excellent sources of iron which is required for the production of hemoglobin.
One artichoke gives almost 2mg iron with 60 calories. Artichokes are additionally rich in folate, magnesium, potassium and vitamin C as well as low in calories. Buy artichokes that are fresh, frozen or canned.
8. Iron-Enriched Cereals
Many instant and ready to consume cereals available in the market are iron-fortified that provide a whole day’s supply of dietary iron.
One serving of iron-enriched instant cereal usually consists of 25 to 30 percent of iron. The healthful qualities of bundled cereals might differ, so always check the label.
Chickpeas are also known as garbanzo beans that have a delicious nut like taste and buttery texture. Chickpeas are a great source of iron, magnesium, fiber and phosphorus. These are low in fat and additionally hold both the soluble and insoluble fiber that serves to bring down the total and LDL cholesterol.
Also Read: How to Lower Your Cholesterol Fast
Mollusks like oysters, clams, scallops, muscles and other molluscs are naturally rich in iron and low in fat. They can be tossed into a wide variety of dishes, such as this latin American cioppino dish.