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Fight iron deficiency with these 7 winter fruits and veggies

This winter, pump up your diet with iron rich fruits and veggies which can help you fight iron deficiency.
overconsumption of iron
Keep a check on your iron consumption! Image courtesy: Shutterstock
Dr Neha Khandelwal Updated: 30 Oct 2023, 13:45 pm IST
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Iron deficiency anaemia is a problem which developing countries like India have been fighting with since ages. Despite the National Nutritional Anaemia Prophylaxis Program, lakhs of women and growing children in our country suffer from iron deficiency anaemia which leads to various health issues.

Come, first let us know about some health issues that iron deficiency can cause:

1. Breathlessness
2. Quick fatigue
3. Restless leg syndrome
4. Loss of appetite
5. Poor concentration
6. Hair loss
7. Brittle nails
8. Palpitations

nutrients to boost fertility
Iron-rich foods can help in you avoid anemia. Image courtesy: Shutterstock

Need for iron

The importance of iron in our diet cannot be overemphasized. Winter is a time when iron rich food items are available in plenty everywhere. So, proper knowledge of what to eat so as to keep your haemoglobin good is very important.

Let us take a look at some winter iron rich superfoods:

1. Beetroot: These are an excellent source of iron and vitamins, especially Vitamin C. Beetroots are also packed with proteins, calcium and trace minerals. Beetroot juice is excellent for those who are anaemic.

2. Spinach: We all know spinach is loaded with iron and other vitamins, especially C, A, K and minerals like magnesium. It is good for keeping our eyes and bones healthy and good for hypertension too.

food rich in iron
Load up on some iron-rich foods and enjoy the monsoon. Image courtesy: Shutterstock

3. Broccoli: It has multiple health benefits and gives us iron, vitamins B and C. This superfood helps those who have constipation and those with high blood sugar issues too.

4. Cabbage: Apart from iron, cabbage is also rich in vitamin B6 and folate. It is packed with fibre and antioxidants.

5. Pomegranate: This is one of the best foods to increase haemoglobin levels and has lots of Vitamin C too. It is also rich in fibre, calcium and proteins.

6. Apples: Apples are rich in iron and are a healthy food option. So, eat one apple a day along with its skin.

low GI fruits
Take a bite! Image courtesy: Shutterstock

7. Oranges: Oranges don’t just contain loads of Vitamin. C, but also help us to fight iron deficiency. Eat them every day to help in weight loss, to increase immunity and to have beautiful skin.

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The covid-19 pandemic has made us all realise the importance of eating immunity-boosting foods. Having a good haemoglobin is very important to fight Covid-19 or any other disease. So, this winter, let us fight iron deficiency with these healthy foods.

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About the Author

Dr Neha Khandelwal is the director of the Department of Obstetrics and Gynecology at Cloudnine Group of Hospitals. She did MBBS and MS. She completed her diploma in assisted reproductive technology from University of Germany. She started working from 2008. ...Read More

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