10 Iron Rich Foods to Fight Anemia

Anemia is considered from the most problems health common among children and women,and it occurs often as a result of a deficiency of the element iron that enters in the formation of hemoglobin, the one responsible for transporting oxygen to the body's cells. And this deficiency leads to the feeling of fatigue, paleness of the skin, and weakness of concentration.

And because the dietary system is the fundamental factor in prevention and treatment, it is important to identify the foods rich in iron that help to enhance the energy level and improve the health general. And in this article, we identify 10 foods rich in iron that can be added easily to the diet daily to fight anemia in a way natural and safe.

First: Liver, a rich source of iron and Vitamin B12

Importance of eating liver as a source for iron:

• Liver is considered from the richest foods with iron animal easy absorption.
• It contains also Vitamin B12 that helps in the formation of the red blood cells.
• It is preferred to eat it cooked well to avoid any contamination bacterial.
• It can be introduced into the dietary system once weekly only to avoid an increase in cholesterol.

Second: Spinach and leafy vegetables to increase the percentage of iron natural

Benefits of spinach in raising immunity:

• Spinach is rich with iron plant in addition to folic acid and magnesium.
• Eating it regularly helps to improve the blood circulation and increase the body's activity.
• It can be presented cooked or as a green juice with lemon to improve the absorption of iron.
• It includes the other options arugula, parsley, and broccoli.

Third: Lentils and legumes to compensate for iron deficiency for vegetarians

Legumes as a source for protein:

• Lentils contain a high percentage of iron and protein plant.
• It helps in the prevention from anemia especially for vegetarians.
• It can be added to soup or salads to facilitate eating it.
• Beans and chickpeas are also sources excellent for iron.

Fourth: Red meat and its role in raising hemoglobin quickly

Red meat helps to raise hemoglobin in the blood:

1. A main source for iron animal high absorption.
2. It helps in raising the level of hemoglobin quickly.
3. It is preferred to choose meats low in fat and cook them well.
4. Eating it with vegetables enhances the absorption of iron and prevents constipation.

Fifth: Egg, a complete food for strengthening blood

Egg is considered a primary source for strengthening blood and bones:

• It contains iron and the proteins essential for building the body.
• The yolk is the part richest with iron compared to the white.
• It is suitable for children in breakfast meals to strengthen blood.
• It is preferred to cook it well to avoid any infection bacterial.

Sixth: Nuts and seeds to enhance energy and iron in the body

Nuts and seeds contain fats healthy for raising energy in the body:

• Like almonds, walnuts, sesame seeds, and pumpkin contain a good percentage of iron.
• They supply the body with energy and fats healthy.
• They can be added to yogurt or oats as a snack nutritious.
• It is preferred to eat them unsalted to maintain blood pressure.

Seventh: Whole grains to support iron absorption and improve digestion

From the sources of whole grains the following:

• Whole wheat, oats, and breakfast cereals fortified with iron from the most important options.
• They contain also vitamins and minerals that help in the absorption of iron.
• It is advised to eat them with milk or juices rich with Vitamin C.

Eighth: Fish and seafood to increase iron and Omega 3

Fish are considered a source rich with Omega 3:

• Sardines, tuna, and salmon are sources excellent for iron and Omega 3.
• They help in improving the blood circulation and enhancing the health of the heart.
• They can be eaten twice weekly to get the benefit complete.

Ninth: Black molasses, a natural treatment for anemia

Black molasses is from the most important sources of iron and a treatment for anemia:

• Rich in iron, calcium, and magnesium, and is considered a natural treatment for anemia.
• It can be added to a cup of milk or eaten with tahini in the morning.
• It is beneficial for children and pregnant women to increase the production of red blood cells.

Tenth: Dried fruits as a snack rich with minerals

Dried fruits are considered a snack light and beneficial like:

• Like raisins, apricots, and dried figs contain a high percentage of iron.
• Easy to digest and are considered a snack excellent during the day.
• They can be added to the breakfast meal or eaten between meals.

Tips to improve iron absorption

To benefit from the sources of iron, it is advised the following:

• Eat Vitamin C with the foods rich in iron to increase absorption.
• Avoid drinking tea and coffee directly after eating because they reduce iron absorption.
• Be keen on diversifying the sources of iron between animal and plant.

Summary of the article

Anemia resulting from iron deficiency can be prevented easily through proper nutrition. Eating liver, spinach, lentils, red meat, eggs, nuts, whole grains, fish, black molasses, and dried fruits supplies the body with important elements that raise hemoglobin and enhance energy.

Combining these foods and eating Vitamin C improves iron absorption and strengthens immunity. And following a balanced dietary system is the way most safe and natural to protect the body from anemia and improve health general.