BOOST YOUR IRON INTAKE

 

 

We are generally more concerned about daily protein and carbohydrates intake and tend to neglect other more important nutrients. Low level of hemoglobin goes undetected which can very subtly influence your working capacity, can cause dizziness and fatigue.
Hemoglobin is protein component of red blood cells which transports oxygen throughout the body. New red blood cells are manufactured in the bone marrow as old ones are destroyed by the liver, creating a continuing need for hemoglobin. Women are more prone to iron deficiency anemia but men also need to pay heed.

• Our body needs iron in order to make hemoglobin. Try to incorporate good amount of iron rich food in your diet.
• 100g of raw  chawli has 3.4mg, sarson saag has 16.5 mg , spinach has 1.14 mg, mint has 15.6 mg while 100g of suva has 17.4mg of iron
• 50 gm of rajmah has 2.5mg ,soybean has  5mg,dry peas contains 3.5mg,moth beans has 4.8 mg while  50 gm of bhunna channa has 4.7 mg of iron.
• 1 bowl of cooked poha provides 5 mg of iron, 1 bajra roti roti has 2 mg while 1 whole wheat roti has 1mg of iron.
• 1 tbsp of sunflower seed contains 0 .75mg of iron , 1 tbsp of white til seed provides 1.4mg while 1 tbsp of kala til has 8 mg of iron.
• 1 cup of dried apricot has 7.2mg, dried peaches have 9.6mg, prunes have  3.8mg, raisins have  5mg  while ¼ cup of cashew has 2.1 mg .2 dried fig has 1 mg of iron.

Water melon is the iron fruit. This fruit dehydrates the body and provides the essential iron. Now,we have good reasons to go and grab them this season.

For more consultation regarding healthy gut, Online Dietitian Consultation you can contact Luna Jaiswal Dietitian in Lucknow, India. Do visit the website and try to explore her experience, knowledge and her life experience in the field as a whole.