Why Iron Is Essential: Foods That Improve Your Energy and Immunity?

• Written by Anjali Sharma

  Reviewed by Rashmi Rai

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Micronutrients are a group of nutrients the body requires in small amounts. Their deficiency can indicate a significant health problem. Iron is one of the micronutrients our body needs the lack of which can cause anaemia. In India, iron deficiency among women is a public health problem. For growing children and pregnant women, there is a higher need for this mineral iron. Anaemia in pregnant women can increase the risk of death and lead to low birth weight for the baby. To reduce anaemia due to iron deficiency, the World Health Organization (WHO) recommends iron and folic acid supplements for women.

Iron plays a vital role that includes: 

• Produces haemoglobin and oxygenates blood cells
• Helps in the metabolic processes
• Maintains normal cognitive function
• Keeps immune system healthy

So, it is necessary to make sure that your diet fulfils the nutrient needs of your body. In particular, expecting mothers should have a healthy pregnancy diet with iron-rich foods. 

How Much Iron Do We Need?

Iron-rich foods must be added to the diet, as they increase energy, improve athletic performance, and help in brain development. Iron needs vary according to the age group and gender. Infants, children, and teens have a broad range of iron needs. 

Children

• 11mg/day at 7 months to 12 months old
• 9mg/day at 1 year to 3 years old
• 10mg/day at 4 years to 8 years old
• 8mg/day at 9 years to 13 years old

Teenagers (Aged 14 to 18 years)

• 11mg/day for males
• 15mg/day for females

Adults (Aged 19 to 50 years) 

• 8mg/day for males
• 18mg/day for females

Adults (Aged over 50 years)

• 8mg of iron a day

What Happens If I Don't Get Enough Iron? 

If our body does not get enough iron, it could lead to iron deficiency, also known as anaemia. This could also result in severe health issues, as discussed below:

• Anaemia: It is a type of blood disorder that occurs when the body does not have enough red blood cells or haemoglobin to carry oxygen to the body's tissues. There are different types of anaemia depending on the body's iron level. Anaemia treatment depends on the cause and severity of the condition.
• Fatigue and Weakness: You might feel tired, weak, and lacking energy.
• Shortness of breath: Shortness of breath and/or chest pain are major iron deficiency symptoms you might experience while engaging in physical activities.
• Digestive issues and Unusual Cravings: If you have an iron deficiency, you are more likely to have an upset stomach or poor appetite. Unusual cravings for non-food items like ice, dirt, or starch are also common.
• Weakened immune system: Not having enough iron in your body weakens the immune system and increases the possibility of getting sick. Children might experience developmental delays.

What Are Iron-Rich Foods?

Iron-rich foods contain a high amount of iron. This vital mineral is key in producing haemoglobin, the protein in red blood cells that carries oxygen throughout the body. Iron is also important for maintaining healthy energy levels, supporting the immune system, and preventing iron deficiency anaemia. Adding various iron-rich foods to your diet can help you get enough iron to meet your body's needs. 

Types of Iron Found in Food

Iron is an essential mineral in two primary food forms: heme iron and non-heme iron. Both types of iron are essential for our health, but the body absorbs them differently.

Heme Iron

Heme iron is found in animal-based foods, primarily in meat, poultry, and fish. Heme iron is more easily absorbed by the body compared to non-heme iron. About 15-35% of heme iron is absorbed, making it the more efficient source of iron. Foods high in heme iron include red meat (beef, lamb), poultry (chicken, turkey), fish and seafood (salmon, tuna, shrimp).

Non-Heme Iron

Non-heme iron is found in plant-based foods and animal products, like dairy and eggs, though in smaller amounts. Non-heme iron is not absorbed as efficiently as heme iron. The absorption rate is about 2-20%, but it can be improved by consuming foods rich in vitamin C (like citrus fruits, bell peppers, or tomatoes) alongside non-heme iron sources.

Foods high in non-heme iron include legumes (lentils, beans, chickpeas), dark leafy greens (spinach, kale), tofu and tempeh, nuts and seeds (pumpkin seeds, sesame seeds), whole grains (quinoa, oatmeal, fortified cereals), and dry fruits (raisins, prunes, apricots).

List of Food Items Rich in Iron

Iron is an essential nutrient for the body that helps produce haemoglobin in red blood cells, which carries oxygen to tissues. Including various iron-rich foods can help you meet your iron needs, particularly if you’re at risk for iron deficiency or want to maintain healthy iron levels.

Here’s a list of food items rich in iron, divided into animal-based (heme iron) and plant-based (non-heme iron) sources:

• Animal-Based (Heme) Iron Sources: Heme iron is found in animal products and is more easily absorbed by the body. The common animal-based iron sources are:
  • Red meat (beef, lamb, pork), 
  • Poultry (chicken, turkey), 
  • Fish and Seafood (salmon, tuna, sardines, shrimp, oysters) and 
  • Eggs (especially the yolks).
• Plant-Based (Non-Heme) Iron Sources: Non-heme iron is found in plant-based foods, but it is not as easily absorbed. Consuming it with foods rich in vitamin C can help enhance absorption. Some of the rich sources of plant-based iron sources are: 
  • Legumes (lentils, chickpeas, beans, black beans, kidney beans), 
  • Tofu, 
  • Dark leafy greens (spinach, kale, Swiss chard, collard greens), 
  • Nuts and seeds (pumpkin seeds, sesame seeds, sunflower seeds, cashews, almonds), 
  • Whole grains (quinoa, oatmeal, brown rice, fortified cereals), 
  • Dried Fruits (raisins, apricots, prunes, figs), 
  • Fortified plant-based milks and breakfast cereals, 
  • Potatoes (especially with the skin) and 
  • Molasses (blackstrap molasses) 

Best Iron-Rich Foods to be Added to Diet

Nuts and Seeds

Increase your daily intake of iron by having nuts and seeds, which can be great snack options. Pumpkin seeds, flaxseeds, sesame seeds, almonds, and cashew nuts are some excellent choices.

Green Vegetables

Green vegetables, such as broccoli, green beans, and cabbage, and leafy greens like spinach, kale, and cauliflower leaves, are rich sources of iron that one can find easily.

Fruits Rich in Iron

Pomegranates, apples, and bananas are healthy snacks that give you ample fibre and nutrients like iron. Dried fruits like raisins and apricots also contain a good percentage of iron. 

Herbs, Spices, and Condiments

Coriander, tamarind, cumin seeds, and mango powder are healthy food items that increase your iron intake apart from adding a flavour of foods.

Whole Grains

Whole grains like quinoa, oats, whole wheat and amaranth have many health benefits and prevent ailments like diabetes, obesity, and heart disease. They are also rich in antioxidants, fibre, vitamins, and minerals like iron. 

Coconut Milk

Not only dry coconut but also coconut milk can be excellent sources of vitamins and minerals, including iron. You can add them in moderate amounts to your diet to reap the benefits.

List of Food Items to Increase Iron Absorption

To increase iron absorption in the body, you should introduce iron-rich foods into your diet and pair them with foods rich in vitamin C. Adopting some lifestyle changes, such as avoiding coffee and tea with meals and using a cast iron pan for cooking, also helps increase the iron content in the body. If you are a vegetarian, it becomes important to include certain food items that help in iron absorption. 

• Vitamin C Rich Food Items: Consuming vitamin C-rich foods at the same time as foods rich in non-heme iron can help increase iron absorption. Food items like citrus fruits, tomatoes, and peppers help the body absorb non-heme iron properly.
• Vitamin A Rich Food Items: Foods like carrots, sweet potatoes, spinach, kale, squash, red peppers, cantaloupe, apricots, oranges, and peaches contain high amounts of vitamin A. This helps to release the stored iron in the body and aids in absorbing more of it.
• Grains and Legumes: Soaking, sprouting, and fermenting grains and legumes that are high in fibre content improve iron absorption by lowering the amount of phytates naturally present in these foods.
• Lysine-rich Foods: Lysine is a type of amino acid that helps the body absorb iron, particularly non-heme iron. The non-heme iron is found in plant-based foods such as legumes and quinoa which are originally rich in iron content.

>>Read: Achieve Good Health with Foods Rich in Nutrients

Final Thoughts

Besides the lack of iron in the diet, some disorders or surgeries can affect iron absorption in the body, resulting in anaemia. Moreover, people who donate blood frequently should keep a check if there is an iron deficiency. This medical condition can cause fatigue, pale skin, shortness of breath, brittle nails, and dizziness. Although anaemia or iron deficiency can be cured easily if left untreated, it can cause complications, such as pregnancy complications, delayed growth in children, or irregular heartbeat and heart failure. Thus, one should include iron sources in food, especially expecting mothers and growing children.

Focus on preventing health problems by leading a healthy lifestyle. To tackle any medical emergency, you need the support of health insurance that will offer coverage for various medical expenses apart from hospital expenses. Visit the official website of Care Health Insurance to opt for a health cover today.

Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.