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When it’s time for the monsoon season, the changes in weather make your body more vulnerable to infections. You may feel weak or sluggish all the time. But, there are ways to ward off the mood blues and seasonal ailments by consuming a healthy, nutrient-rich diet. One of these that should be top on your priority is IRON!
Iron is an essential micronutrient needed for many body functions such as making hemoglobin in red blood cells which transport oxygen from the lungs throughout the body, and also help in growth and development. The daily reference intake for iron is 18 mg for adults. Remember, iron can help in curing anemia, elevate your energy levels, and it can also boost your immune system.
But unfortunately, this mineral makes for one of the most common nutrient deficiencies which can impact the development and behavior of a person. So it is vital to try to include iron-rich foods in daily meals.
Here are the six top iron-rich foods that will boost the iron content in your body and will make sure you won’t feel tired.
People who eat green leafy vegetables have a lower chance of developing health problems. Iron-rich dark green leafy foods like parsley, spinach, and broccoli are good options, but due to the monsoon season, be careful when you pick the veggies.
Legumes such as beans, lentils, chickpeas, peas, and soybeans contain high quantities of iron. About one cup of legumes will provide your body with 6.6 mg worth of iron. Legumes are rich in plant protein, fibre, B vitamins, folate, calcium, potassium, and zinc. These nutrients of legumes are equal to meat. Meat has more fat and cholesterol, and therefore legumes are a healthy substitute for it.
Chocolates are the best solution to soothe our cravings, and sometimes healthier too! As compared to regular chocolate, dark chocolate has higher cocoa content and is extremely rich in flavonoids. Besides, dark chocolate is an excellent source of iron as well. A one-ounce serving of dark chocolate has almost 3.4 mg iron. But be mindful of your portion because it also has high-calorie content!
Seeds such as flax, pumpkin, and chia are power-packed foods containing nutrients such as iron, zinc, and folate that can help enhance hemoglobin levels. Moreover, these seeds also contain protein, dietary fibre, magnesium, potassium, and phosphorus.
One ounce of nuts such as peanuts, pecans, walnuts, pistachios, almonds, and cashew has close to 2 mg of iron along with vitamins, minerals and beneficial monounsaturated fats. The best part of nuts and dry fruit is that they are never out of season! Plus, they can give your immunity an instant boost.
So, add these foods to your daily diet to increase your daily iron intake and help your body remain stronger, and your mood peppier.