Iron-Rich Foods : Include these things in the diet to overcome iron deficiency

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Iron Deficiency: What to eat to overcome iron deficiency and increased hemoglobin

Iron-Rich Foods : Include these things in the diet to overcome iron deficiency - IndiaCopy
Iron-Rich Foods Source : PIXAPAY

Your body needs minerals regularly and one of these essential minerals is the iron element.

The body needs iron to make hemoglobin. Hemoglobin does the job of transporting oxygen throughout our body, which is important for the operation of the whole body. It takes oxygen from the lungs and carries it through the blood to every part of the body. If your body is not taking iron according to the need, then it affects your whole health. This can lead to complaints of anemia.

A variety of vegetables comes in the market more in the winter than in summer. Especially green leafy vegetables. These vegetables are beneficial for health as well as it also removes iron deficiency in the body. Which is also an important component for the body. If you are troubled by iron deficiency and are looking for the best solution, then these vegetables that come in the cold season can overcome your problem.


Spinach is rich in iron. Not only this, but it also contains Vitamin C. Thus, the consumption of spinach not only replenishes iron in the body but also helps in the absorption of iron.


Like spinach, broccoli also contains a lot of vitamin C and iron. To absorb iron, you must consume vitamin C because vitamin C helps to absorb iron. Eating 156 grams of cooked broccoli provides 6% iron. By eating the same amount of broccoli, you get 168% vitamin C throughout the day.


People who are deficient in iron must take peas. There are many nutrients in it, which is beneficial for your health.

Healthy Seeds

Seeds such as pumpkin seeds and quinoa are rich in iron. These are healthy snacks that you can take to the office in boxes. During the day when you feel hungry, you can consume these seeds instead of biscuits, chips. These are easily available all over the world.

Brown Rice

Brown rice is found in plenty of fiber, which flushes out toxins from the body. Not only this, the iron found in it is helpful in fighting anemia.


There are many types of nutrients found in oats which are beneficial for health. In addition, it also contains iron. Eating oats at breakfast is a very good idea to start the day.


Potato is a high-calorie vegetable, it has high sources of iron. Not only this, if you want to lose weight, then instead of frying the potatoes, boil it and eat it.

Lentil Pulses 

Lentils are a great choice of iron for vegetarians. It contains not only iron but also a good amount of protein. About 7mg of iron is found in a cup of lentils.

Nuts and Seeds

By including nuts and seeds in your diet, you can fight iron deficiency. For this, include peanuts, cashews, sunflower, pumpkin seeds, walnuts, almonds, flax seeds, shea seed, etc. in your diet and remove the iron deficiency.

Fruits to prevent Iron Deficiency

If you are struggling with iron deficiency, then place fruits in your diet. Along with this, include dry fruits in your diet now. These include dates, apricots, berries, watermelons, pomegranates, raisins, and blackberries.

Dark Chocolate

This is a delicious item in this list. To get more iron from your chocolate, make sure that your chocolate contains 70% cocoa. By eating 28 grams of dark chocolate daily, you get 3.3 grams of iron. This gives you 19% iron of the day.


It is a soy product that contains cottage cheese and is an Asia dish for those who are cautious about health. It is healthy as well as tasty. More than 100 dishes can be made using tofu. You get 3.6 grams of iron from 126 grams of cooked tofu, which is equal to 19% of the iron required throughout the day. It is full of antioxidants due to which the chances of getting heart disease are reduced.


Legumes are rich in many nutritious foods. There are a variety of legumes such as chickpeas, beans, peas and soybeans. You can make a dish by mixing two beans. They are also good for obtaining protein. Most doctors recommend including beans in the diet.

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