Women should focus on the intake of vitamins and minerals. If they are neglecting their health by improper diet, then it may lead to serious health problems. Food is the most crucial factor that can build strength, immunity and energy.
Few women often fall sick which may not seem to be serious. The normal conditions become abnormal and then critical. So, you must secure your health with immunity and strength but not with health insurance. One of the most important minerals that a woman needs in her body is iron.
Women of all the ages need iron and sufficient intake can keep them away from certain health issues. You have the symptoms of iron deficiency which is important to know. We are providing a list of foods that you need to intake to gain iron. Have a check if you are including these iron oriented food in your daily diet and if not, add from now.
Women And Iron
Iron plays a huge role in women’s health. Women lose red blood cells during menstruation. Hence, women need to take sufficient iron to replace the healthy red blood cells. Women need iron, which will promote making healthy red blood cells. Red blood cells carry the oxygen and give the energy that a body needs.
Symptoms of Iron Deficiency
If you are finding these symptoms of iron deficiency, then you must focus on proper intake of iron. Set the diet that includes a good amount of iron.
- Fatigue
- Pale skin and fingernails
- Weakness
- Dizziness
- Headache
- Glossitis (inflamed tongue)
Iron Rich Foods For Women
1. Spinach
Isn’t it easy to add spinach to your diet? Make spinach your often option to gain iron. Spinach is loaded with iron with low calories. You make salads, smoothies, curries and soups with spinach. Apart from giving you enough of iron, it is all beneficial for health. The best to have spinach is to combine with citrus fruits like lemon. The vitamin C in citrus fruits and iron can improve the absorption. Spinach is also full of antioxidants which are can decrease inflammation and may prevent cancer.
2. Legumes
Being a woman, you cannot compromise on nutritious food. Legumes can be a substitute for meats to a good extent. You can have legumes on a daily basis in your diet. A handful of legumes like chickpeas, lentils, soybeans can give sufficient iron per day. Not only gaining iron but also work for hunger suppression as they are soluble fiber. You can add vitamin C loaded foods with legumes to increase the absorption of iron. You have enough ways to consume legumes. We suggest you the healthy ways like sprout chickpeas, sprouted lentils.
Sprouts legumes can help in cell generation and also may prevent diseases like cancer.’
3. Pumpkin Seeds
Pumpkin seeds can give are full of nutrients. You can have the pumpkin seeds as your best option for snack time. The seeds are also rich in antioxidants which can keep you away from inflammation and many other diseases.
4. Broccoli
Broccoli must be your favourite food which is healthy and keeps you fit. If you love to be in shape having healthy food, broccoli can help you that way. It can promote digestion which can be a problem for many. Broccoli consumption can prevent certain types of cancer. Cell damage caused by chronic diseases can be reduced with the intake of broccoli as it contains the bioactive compounds.
5. Fenugreek Seeds
Fenugreek seeds play an important role in women’s health. Every woman must intake fenugreek seeds on a daily basis as it can reduce pain due to menstrual cramps. It can also help in better breast milk production. The other benefits of adding fenugreek seeds to your diet are proper digestion and low level of cholesterol. You can sprinkle fenugreek seeds to make your dishes healthy. You can also eat the soaked fenugreek seeds on an empty stomach which helps in weight loss.
6. Jaggery
Jaggery is rich in iron and folate which can give a big list of health benefits. You must intake jaggery regularly which is a good replacement of sugar. You can combine both jaggery and ginger use and consume regularly. This way your body can absorb iron easily. Women must intake a jaggery piece once a day which can help them in menstrual symptoms like mood swings, cramps and abdominal pain. The other benefit of jaggery is anaemia which many of the women face due to a low level of red blood cells. Pregnant women must take jaggery to gain health red blood cells.
7. Dark Chocolate
You can consume dark chocolate which is filled with iron and antioxidants. With the help of antioxidants in dark chocolate, a person may prevent inflammation and heart diseases. You can prevent and fight anaemia which is a major health issue many of the women go through. You need to choose a purest dark chocolate, as all may not contain a good amount of antioxidants and minerals.
8. Nuts (Cashew and Almonds)
Nuts are the richest with proteins and you need a handful every day for great health. The benefits that nuts cover is huge. You must eat 3-4 soaked almonds every day and a few cashews in snack time. By eating nuts, you can stay away from poor health conditions. If you are trying to go on a nutritional diet, then you need nuts which contribute enough nutrients.
9. Raisins
Raisins can boost your energy levels with a good amount of iron. It also promotes digestion and builds your bones strong. It is the most important food for adult females which can help in the formation of red blood cells. Raisins can be added to your daily diet easily as a snack item, into salads, homemade sweets. It also contains the antimicrobial properties which are needed for healthy teeth and gums.
Meats That Are Rich In Iron
10. Organ meats-Liver, Brain, Heart
As women need iron at menstruating age, need to have iron consumption through their daily diet. So, they must add the organ meats which can help to provide iron. The liver is rich in vitamins, minerals but low in calories. With organ meats, you can also boost your metabolism. You can include organ meats in your daily diet to focus on iron intake.
11. Turkey
Turkey is packed with proteins and minerals like iron and potassium. You can also keep your cholesterol level low. Turkey is delicious food with many health benefits for meat eaters. Turkey can improve the immune system and plays an antioxidant role. If you prefer low-fat food, then you can eat skinless turkey.
12. Shrimps
In seafood, shrimps can give you the enough of iron which is low in calories. You must add shrimps in your regular diet which can help you in improving your immune system. It can also improve heart health. An easier way to lose weight when you are adding shrimps to your diet.
Focus on your iron intake which will keep you away from various health issues. You need iron to keep yourself healthy as a woman, in various phases like menstruating, pregnancy and at old age. So, you must not neglect or compromise on your food and diet. You can also keep your food balanced setting the diet plans to intake all the vitamins and mineral equally.
