Iron Rich food

Ok so First Thing First,

What is Iron?

Iron is a mineral that the body needs for growth and development.

Our body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Your body also needs iron to make some hormones (Source).

Why do we need iron ?

Iron is a nutrient that plays many important roles in your body, including keeping you healthy and full of energy.

Low iron levels are common, and they can cause unpleasant symptoms like tiredness, poor concentration, and frequent bouts of illness.

However, iron deficiency is not always easy to spot, especially in its early stages.

Iron supplements are a great way to reverse a deficiency, especially if diet changes alone are unsuccessful.


How much iron do I need?

The amount of iron you needed per day is dependend on following criteria.

  • on your age
  • your sex
  • and whether you consume a mostly plant-based diet.

Average daily recommended amounts are listed below in milligrams (mg). 

 Life stage Daily requiremnt
Birth to 6 Months 0.27mg
7-12 months 11mg
1-3 years 7mg
4-8 years 10mg
9-13 years 8mg
14-18 (Boys) 11mg
14-18 (Girls) 15mg
19-50 years (Adult men) 8mg
19-50 years (Adult Women) 18mg
51 years and above 8mg
Pregnanat teens 27mg
Pregnanat Women 27mg
Breast feeding Teens 10mg
Breast feeding Women 9mg



Source Of Iron :

Iron Supplements:

Iron supplements can help reverse low iron levels or treat iron deficiency anemia. They can produce results quicker than diet interventions and are often considered the treatment method of choice


Non Veg Source:
  • Lean red meat:
  • Chicken
  • Fish

Veg Source:

  • Legumes
    • Beans
    • Peas
    • Lentils
    • Nuts and Seeds
      • Peanuts
      • Walnuts
      • Sunflower Seeds
      • Watermelon Seeds
      • Chia Seeds
      • Almonds
      • Vegetables
        • Beetroot
        • Spinach
        • Sweet Potato
        • Peas
        • Broccoli
        • Green Beans
        • Kale
      • Fruit
        • Strawberries
        • Watermelon
        • Raisin
        • Dates
        • Figs
        • Prunes
        • Apricots
        • Peaches
      • Whole grains
      • Dark chocolates

      Ways To Consume the iron rich food:

      Basically for these dishes you have to cook a lot so if you want to make it simple then go with vegetable chips. It varies as per your choice .

      Rivera makes vegetable chips for your good health and help to increase your health .

      How to check Iron in Body ?

      The First test is ususally CBC (complete Blood Count).

      It Identifies Hemoglobin and hematocrit in blood.

      Haemoglobin is basically part of Red Blood Cell That carries Oxygen in the blood.

      Haematocrit is the measure of how much space RBC(Red Blood Cell) takes up in the blood.

      Serum ferritin is currently considered the most cost-effective and efficient test for diagnosing an iron deficiency, especially in its early stages.

      Why to check Iron in Body ?

      Iron is the necessary part of body as it carhe oxygen in the blood which is a lifeline for our survival.

      So, It is the necessity to regularly check our Iron level in the body.

                 If Iron is less than normal level than following disease condition can arise

      • Iron Deficiency Anaemia
      • Feel Tired
      • Looks Pale
      • Increase in heart rate
      • Weakness
      • Cold Hands & feets
      • Fatigue
      • Shortness of Breath
      • Chest Pain
      If Iron is More than normal level than following disease condition can arise.
        • If Iron level is very high then it results in hemochromatosis, 

        How Often Should You check Iron ?

        Person With No History Of Anaemia should check once in a year.

        If A Person is has some iron deficiency issue and taking some sort of iron suppliments then a test should be done every 3 months to monitor the Iron level.

        But Once you start taking Iron suppliments, You should start to see some improvements in your symptoms in 1-2 months, and if you dont see any improvements then you should consult the Doctor.

            August 11, 2021 — Manoj Ukani

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