Top 10 Best Iron Rich Foods to Increase Your Blood Hemoglobin Fast
Here is the list if Top 10 Best Iron Rich Foods to Increase Your Blood Hemoglobin Fast. Knowing the top sources of iron makes your task of improving blood levels fast and easy. Iron level needs can vary based on your age and gender. If you’re already iron deficient, or are prone to anemia, have iron rich foods included diet in everyday basis to protect your health.
Before consuming foods to improve Blood Hemoglobin ask your doctor or dietitian for specific iron recommendations. The list includes have recent blood loss, blood thinners usage, history of kidney disease, those over the age of 65 and those with heavy menstrual periods. Choose the Best Iron Rich Foods and Increase Your Blood Hemoglobin Fast.
1. Red meat, pork, poultry and Organ Meats
When you consume iron rich food, Heme iron or nonheme iron offers you the benefits according to the type of food. There are mainly 2 forms of dietary iron: heme and nonheme. Heme iron obtains from hemoglobin. Main source of this are animal foods such as red meats, fish, and poultry etc.
Seafood packed with both heme and non-heme iron. According to reports 6-ounce serving of canned salmon or tuna contains about 1.5 milligrams of iron. Try varieties of fish. The cod offers 0.8 milligrams of iron in 6 ounces; flounder, with 0.6 milligrams in 6 ounces; and haddock, with 0.4 milligrams in a 6-ounce serving.
3. Dark green leafy vegetables (spinach)
Dark green leafy vegetables contains vitamins A, C, and K and folate. There is lots of iron and calcium along with fiber. Greens contain more iron when cooked than when eaten raw. Try Spinach which is the king of all greens. You should also try Other Dark Green Leafy Vegetables High in Iron (%DV per cup, cooked) like Swiss Chard (22%), Spinach (20%), Beet Greens (15%), Scotch Kale (14%), Dandelion Greens (11%), Pak Choi (10%), and Kale (7%).
4. Dried fruit (raisins and apricots)
Try dry fruits and these are rich in iron to offer you an energy boost like no other. The list includes Dried Apricots, Raisins and Dates. A serving of fresh peaches contains less than 1 mg of iron, but 10 dried peach halves contain 5.3 mg. Go for various Dried Fruits which are High in Iron (%DV per cup) like Peaches (36%), Prunes & Currants (26%), Raisins (24%), Pears (21%), Figs (17%), and Apples (7%).
5. Iron-fortified cereals, breads and pastas
Try iron fortified food items to get enough iron to your body. Go for alston Enriched Bran Flakes Cereals, Kellogg’s Complete Oat Bran Flakes, Multi-Grain Cheerios General Mills Cereals or Kellogg’s Complete Wheat Flakes. These are some best choice. Cereals fortified with iron is best for your daily requirement. Iron is added to replace quantities of the nutrients lost during processing in these foods. They use non-heme iron, a plant-based form of this mineral which your body can absorbs.
6. Peas, Soybeans, White Beans
All kinds of Beans and peas are great sources of iron. Soybeans contain 5.1 milligrams of iron per 100 grams. White beans, black eye peas, black beans, and lentils are common beans with good quantity of iron. A 1 cup serving of boiled navy or lima beans provides 4.5 mg of iron. White beans have the most protein, with 17.42 grams in 1 cup.
7. Dark Chocolate
Try to eat small amount of dark chocolate along with other iron-rich foods. This is best to reverse mild iron deficiency anemia. A 100 gram bar of dark chocolate with 70-85% cocoa contains 11 grams of fiber and 67% of the RDA for Iron. There is also 58% of the RDA for Magnesium. Dark chocolate is the healthiest type of chocolate with lots of iron. There is also copper, zinc etc.
8. Brown rice and Whole Grains
Brown Rice contains .52 milligrams of iron per 100 grams. This is good source of magnesium, phosphorus, selenium, thiamin, niacin and vitamin B6, There is manganese, which is 88 percent of your daily manganese from one cup cooked rice. Brown rice is better than white. A whole grain is better than refined grains as this will help you fulfill your daily recommended intake of fiber – about 25 g to 38 g. There is also vitamin E, B vitamins, essential fatty acids, magnesium, chromium and folate.
The lentil is an edible pulse obtained from the bushy annual plant of the legume family. Lentils are lens-shaped seeds which are excellent source of molybdenum and folate. They are a very good source of dietary fiber, copper, phosphorus and manganese. One cup of cooked lentils provides 37% of the RDI for iron. They offer lots of iron, protein, vitamin B1, pantothenic acid, zinc, potassium and vitamin B6. In order to maximize iron absorption of iron, consume legumes with foods high in vitamin C, such as tomatoes, greens or citrus fruits.
Fresh strawberries are an excellent source of iron-enhancing vitamin C. Iron is an integral part of hemoglobin, the component of red blood cells responsible for carrying oxygen to all body cells. The Vitamin C in strawberries is about 100 milligrams per cup of strawberries according to the USDA. This will helps you absorb the iron in plant-based foods such as nuts, seeds, grains, and beans. There will be more iron absorption from foods if you eat them along with a high Vitamin C food like strawberries.