Iron deficiency can have a profound impact on various aspects health including the appearance and function of our hair, as well as our overall well-being.
Our body needs iron to make hemoglobin, a protein in red blood cells that enables them to carry oxygen through the blood vessels.
If our body doesn’t have enough hemoglobin , the tissues and muscles won’t get enough oxygen to be able to work effectively.
VEGETARIAN FOODS THAT ARE LOADED WITH IRON-
- Chickpeas – 4.7 mg/ cup
- Lima Beans – 4.1 mg/ cup
- Black-eyed Beans – 4.3 mg/ cup
- kidney Beans – 5.2 mg/cup
- Broccoli – 1mg/cup
- Black Olives – 8.5mg/ cup
- Amaranth Leaves – 1.1 mg/ cup
- Spinach – 5.7mg/ cup
- Flaxseeds – 9.6 mg/cup
- Sesame Seeds – 21mg/ cup
- Almonds – 5.3 mg/ cup
- Pumpkin Seeds – 11.4 mg / cup
- Tofu – 1.5 mg/ 100 gms
- Amaranth – 5.2mg/ cup
- Quinoa – 2.8 mg/ cup
- Ragi – 3.9 mg/cup
SIGNS OF IRON DEFICIENCY-
- Easy bruising of skin
- Dull eyes
- Cracked lips
- Dizziness when waking up and getting up suddenly
- Pale skin, brittle nails
- Unexpected heartburn and heart palpitations
EFFECTIVE STRATEGIES TO INCREASE IRON ABSORPTION:
- Avoid drinking tea and coffee with meals, as it hinders iron absorption.
- Consuming vitamin C rich foods at the same time as foods rich in iron can help increase iron absorption.
- Cooking in an iron pan can increase the iron levels in food.
- Soaking , sprouting and fermenting grains and legumes can improve iron absorption by lowering the amount of phytates.