Beetroots are rich in iron, an essential component of red blood cells. Without iron, red blood cells cannot transport oxygen around the body. People who have low iron levels can sometimes develop a condition called iron deficiency anemia. Adding sources of iron to the diet can reduce the risk of this condition.
Beets and beet greens
Raw or cooked beats only have about 1 mg of iron per 100g (opens in new tab), but don't throw out the beets' greens, as they have nearly 3 mg of iron per cup (opens in new tab). Beets also contain other important vitamins and minerals, such as calcium, potassium, magnesium and vitamin C.
Batra mentioned, “Beetroot is one of the best ways to increase haemoglobin levels. It is not only high in iron content, but also folic acid along with potassium and fibre. Drink beetroot juice every day to ensure a healthy blood count.”
Leafy greens
Leafy greens, such as spinach, kale, swiss chard, and beet greens contain between 1–5.7 mg of iron per cooked cup, or 6–32% of the RDI ( 32 , 33 , 34 , 35 ).
Top animal-based sources of iron include: red meats (beef, lamb, veal, pork, kangaroo). The redder the meat, the higher it is in iron. offal (liver, kidney, pate)
Dark green leafy vegetables, such as spinach. Dried fruit, such as raisins and apricots. Iron-fortified cereals, breads and pastas. Peas.
Carrots are high in iron, particularly non-heme iron, as well as a good source of vitamin C. In addition they have Vitamin A and beta-carotene.
Dried fruits like prunes, raisins and apricots are good sources of iron. 100 grams of prunes contain 0.93 mg of iron while raisins contain 2.6 mg of iron. Apricots have 6.3 mg of iron per 100 grams. Prunes also help in digestion and lower cholesterol levels in our body.
Beetroot juice is loaded with the goodness of iron, minerals and vitamins. This wonder veggie is highly useful for people suffering from anaemia. According to Ayurvedic Expert, Dr. Ashutosh Gautam, "The juice of beetroot is an excellent source of iron and vitamin C, which is considered good for anaemia.
Drinking beet juice helps in regeneration of red blood cells and reactivates the red blood cells and also it supplies fresh oxygen to the body. The iron in beetroot is easiest to absorb into the bloodstream, making it a great natural therapy for those with low blood hemoglobin and anemia, irrespective of theirage.
Beetroot is a source of substances and minerals. In this study, we recorded obvious increases in Hb, Hct, RBC, iron and ferritin levels after taking 200 mL beetroot juice for 6 weeks. This was consistent with the study conducted by Indhumathi and Kannikaparameswari stating that B.
Broccoli is incredibly nutritious. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the DV ( 42 ). What's more, a serving of broccoli also packs 112% of the DV for vitamin C, which helps your body absorb the iron better ( 8 , 43 ).
Blueberries also provide: 9 milligrams (mg) calcium. 0.41 mg of iron. 114 mg of potassium.
Additionally, avocados are high in magnesium, phosphorus, iron and potassium, containing even more potassium per gram than bananas, according to the New York University Langone Medical Center. Fresh avocados contain lycopene and beta-carotene, which are important carotenoid antioxidants.
Iron content in cooked bananas was significantly higher than raw bananas (0.53 mg/100 g bananas vs. 0.33 mg/100 mg bananas, respectively) (p<0.001). Percent iron absorption was significantly higher in raw bananas (49.3±21.3%) compared with cooked banana (33.9±16.2%) (p=0.035).
Fruits like apples, banana and pomegranates are a rich source of iron and must be taken each day by anaemic individuals to get those pink cheeks and stay in pink of health. Mulberries and black currants too are iron-rich.
Canned tomatoes
They contain 1.57 mg of iron per serving of half a cup.
Cucumbers also have a decent amount of calcium (48mg, 5 percent of recommended daily values), iron (0.84mg, 4.68 percent of DV), magnesium (39mg, 10 percent of DV), phosphorus (72mg, 7 percent of DV), potassium (442mg, 13 percent of DV), zinc (0.6mg, 4 percent of DV) and copper (0.123mg, 6.17 percent of DV).
Potatoes, especially the unpeeled ones, contain significant amounts of iron. One large unpeeled potato contains around 3.2 mg of iron. Potatoes also have vitamin C in them, which is essential for the absorption of iron in the body.
Inhibitors of iron absorption include phytate, which is a compound found in plant-based diets that demonstrate a dose-dependent effect on iron absorption. Polyphenols are found in black and herbal tea, coffee, wine, legumes, cereals, fruit, and vegetables and have been demonstrated to inhibit iron absorption.
Grains, beans, nuts, and seeds
All grains, legumes, seeds, and nuts contain phytic acid, or phytate, which reduces iron absorption. Eating foods high in phytates, such as beans, nuts, and whole grains, reduces the absorption of nonheme iron from plant foods. As a result, it may reduce total iron levels in the body.