13 Important Health Benefits of Eating Iron-Rich Foods Daily
While most people know that iron is an integral part of the diet, many don’t realize just how crucial it is.
Iron is a mineral that plays a vital role in many different bodily functions, including:
- transporting oxygen in the blood
- production of energy
- regulation of body temperature
Iron is also necessary for developing and maintaining muscle tissue, cognitive function, and a healthy immune system.
With so many vital functions, it’s no wonder that iron deficiency is one of the most common nutritional deficiencies in the world.
According to the World Health Organization, an estimated 31% of the world’s population is anemic.
That’s a pretty significant number!
The condition is most prevalent in pregnant women, young children, and adolescents.
Fortunately, plenty of iron-rich foods can help improve your health.
In this article, we will cover the following:
- Healthy iron-rich foods
- 13 health benefits of eating iron-rich foods as part of your daily nutrition
Healthy Iron-Rich Foods
Spinach
Spinach is a leafy green vegetable that is packed with nutrients.
One cup of cooked spinach provides 6 mg of iron, which is 33% of the Daily Value (DV).
In addition, spinach is also an excellent source of vitamins A, C, and K, as well as folate and manganese.
Swiss Chard
Swiss chard is a leafy green vegetable that is related to spinach.
One cup of cooked Swiss chard provides 4 mg of iron, which is 22% of the DV.
Swiss chard is also a good source of vitamins A, C, and K, as well as magnesium and potassium.
Lentils
Lentils are a type of legume that is high in fiber and protein.
One cup of cooked lentils provides 6 mg of iron, which is 33% of the DV.
Lentils are also a good source of folate and manganese.
Tofu
Tofu is a food made from soybeans that are high in protein and low in calories.
One cup of tofu provides 8 mg of iron, which is 44% of the DV.
Tofu is also a good source of calcium and copper.
Kidney Beans
Kidney beans are a type of legume high in fiber and protein.
One cup of cooked kidney beans provides 5 mg of iron, which is 28% of the DV.
Kidney beans are also a good source of folate and magnesium.
Beef
Beef is a type of red meat high in protein and iron.
Three ounces of cooked beef provide 3 mg of iron, which is 17% of the DV.
Beef is also a good source of zinc and vitamin B12.
Turkey
Turkey is a type of poultry that is high in protein and low in fat.
Three ounces of cooked turkey provide 1 mg of iron, which is 6% of the DV.
Turkey is also a good source of phosphorus and selenium.
Chicken
Chicken is a type of poultry that is high in protein and low in fat.
Three ounces of cooked chicken provide 1 mg of iron which is 5% of the DV.
Chicken is also rich in niacin and vitamin B6.
Eggs
Eggs are an excellent source of protein. They contain all nine essential amino acids.
One large egg contains 0.7 milligrams of iron.
Eggs are also an excellent source of choline, which helps maintain the structure of cell membranes and prevents chronic diseases such as heart disease, stroke cancer.
Pumpkin Seeds
Pumpkin seeds are an excellent plant-based source of iron.
They’re also high in magnesium, phosphorus, zinc, copper, manganese selenium.
Just one ounce of pumpkin seeds contains 2.5 milligrams of iron, about 14% of the DV for this essential mineral.
13 Health Benefits of Eating Iron-Rich Foods Daily
#1. Increased Energy Level
Do you always feel tired?
One possible reason could be an iron deficiency.
When there’s not enough iron in your body, it can’t produce hemoglobin correctly.
Hemoglobin is responsible for carrying oxygen from your lungs to the rest of your body.
As a result, you may always feel tired due to insufficient oxygen reaching your cells.
By adding iron-rich foods to your diet, your body can make hemoglobin properly, increasing energy levels.
#2. Improved Brain Function
Iron is also essential for proper brain function.
It helps create neurotransmitters, which are responsible for communication between cells.
Low iron levels have been linked to cognitive problems, such as:
- impaired attention
- decreased motor skills
- learning difficulties
Therefore, eating iron-rich foods or taking an iron supplement may improve brain function, especially in children and adolescents.
#3. Lower Risk of Anemia
Anemia is a condition caused by a lack of red blood cells.
It can lead to fatigue, pale skin, and irregular heartbeat.
Eating iron-rich foods can help prevent or treat anemia by increasing the production of red blood cells.
This is especially important for women, who tend to be more prone to iron deficiency and anemia.
#4. Reduced Risk of Congenital Disabilities
Iron is crucial for the development of a baby during pregnancy.
It helps form the baby’s neural tube, which becomes the brain and spinal cord.
Insufficient iron intake during pregnancy can lead to congenital disabilities, such as neural tube defects.
Women are advised to eat iron-rich foods or take an iron supplement during pregnancy to reduce the risk of pregnancy-related iron deficiency conditions.
#5. Improved Muscle Function
Iron is needed for the proper function of muscles.
It helps store and use oxygen in muscle cells and is involved in energy production.
Low iron levels can cause fatigue and muscle weakness.
So, if you’re struggling to perform at your best during workouts, ensure that iron-rich foods are in your diet.
#6. Enhanced Immunity
Iron plays a role in the immune system by helping white blood cells function properly.
White blood cells are responsible for fighting infections.
Therefore, consuming enough iron can help keep your immune system strong and reduce the risk of infections.
#7. Improved Hormone Function
Iron is necessary for the production of hormones.
It helps regulate thyroid function and the production of sex hormones, such as testosterone and estrogen.
Eating iron-rich foods or taking an iron supplement may help improve hormone function and balance hormone levels, especially in women.
#8. Better Digestion
Iron is involved in the production of stomach acid, which helps break down food.
It also helps the body absorb nutrients, such as vitamin C.
If you have low iron levels, it can lead to poor digestion and nutrient absorption.
Therefore, including iron-rich foods in your diet is essential for optimal digestion.
#9. Lower Risk of Preeclampsia
Preeclampsia is a condition that can occur during pregnancy and is characterized by high blood pressure and protein in the urine.
It can be dangerous for both the mother and the baby.
Studies have shown that iron deficiency increases the risk of preeclampsia in pregnant women.
Therefore, getting enough iron through diet or supplements may help reduce the risk.
#10. Healthy Skin and Hair
Iron is necessary to produce collagen, a protein that gives skin its elasticity.
It also helps transport oxygen to hair follicles, vital for healthy hair growth.
Low iron levels can lead to dry, brittle hair and skin problems, such as dermatitis.
Other skin problems, such as psoriasis, have also been linked to iron deficiency.
To keep your skin and hair healthy, make sure you include iron-rich foods in your diet.
#11. Reduced Risk of Stroke
Iron is involved in the production of red blood cells and helps transport oxygen to the brain.
Low iron levels have been linked to an increased risk of stroke and other brain disorders.
Studies have shown that iron supplementation can help reduce the risk of stroke in people with iron deficiency.
Eating iron-rich foods or taking an iron supplement may help reduce the risk of stroke by keeping oxygen levels in the brain stable.
#12. Faster Recovery from Injury or Surgery
Wound healing requires a lot of energy, and iron is needed to produce energy.
Iron is also involved in the production of collagen, a protein that helps heal wounds.
Low iron levels can prolong the healing process and increase the risk of infection since the immune system is compromised.
Eating iron-rich foods or taking an iron supplement can help speed up the healing process and reduce the risk of infection.
#13. Reduced Risk of Developing Type 2 Diabetes
Iron is involved in the production of insulin, a hormone that helps regulate blood sugar levels.
Low iron levels have been linked to an increased risk of type 2 diabetes, a condition that occurs when blood sugar levels are too high.
Eating iron-rich foods or taking an iron supplement may help reduce the risk of type 2 diabetes by keeping insulin levels stable and blood sugar levels under control.
Conclusion
Getting enough iron each day is essential for good health.
Although primarily known for its role in transporting oxygen throughout your body, this nutrient does much more than that, including:
- aiding weight loss
- boosting energy levels
- supporting skin health
So if you want to improve your health, ensure you get enough iron by incorporating these iron-rich foods into your diet today!