Study reveals 5 Foods To Eliminate Iron Deficiency

Iron and folic acid (IFA) supplements are one of the common ways to eliminate iron deficiency.

If you have been witnessing continuous fatigue, exhaustion, inability to sleep, hair fall, or if you have been looking pale (pull your lower eyelid down and check if it is pale or yellow in colour), or get tired easily even after a regular walk or climbing a fleet of stairs, there are high chances that you are suffering from iron deficiency anaemia.

5 Food Items Rich In Iron

Vitamin C:

Orange, lemonade, or gooseberry juice and Guava can be incorporated in the diet. Celebrity chef and Padma Shri awardee Sanjeev Kapoor believes that in India, people can easily include gooseberry or ‘amla’ in their diet which is a low-cost superfood. It is not only rich in Vitamin C but also increases immunity.

Legumes:

For vegetarians, beans, lentils, chickpeas, peas, soybeans are a great source of iron. Pulses are usually not a hit among children, but can be included in their diet, smartly. 

Green leafy vegetables:

To kick out iron deficiency anaemia



from your life, it’s time to take inspiration from Popeye and befriend green leafy vegetables like spinach. Dark green leafy vegetables like spinach, broccoli, silverbeet, kale and mustard greens are a brilliant source of iron. Along with iron, spinach packs in vitamin C.

Animal Based Food:

For non-vegetarians, it is a tad easy to increase their intake of iron and phase out iron deficiency as heme iron, one of the essentials is found only in meat, fish and poultry products. Eggs, organ meats like liver, are also rich in iron.

Seeds And Nuts:

It won’t be wrong to call seeds and nuts versatile. Just sprinkle them over a dessert, salad or eat them raw, they will accentuate the taste of the meal and parallely provide you nutrients. Not to forget, nuts and seeds are the best things to munch on and beat hunger pangs. You can resort to dried pumpkin seeds, pinenuts, cashews, pistachios, hemp seeds or sunflower seeds, among others.

Along with all this, experts suggest inculcating double fortified salt (salt fortified with both iron and iodine) in one’s diet; use it for cooking like regular salt.