Beetroot is not the only food that contains iron! Try these 7 alternatives

Iron is good for your health and a deficiency of this nutrient can lead to diabetes. If you think that beetroot is the only iron-rich food that can save you, then you should know about other foods that can help!

Iron deficiency is never a sign of good health. Unfortunately, this is a common health problem among women and can have serious consequences if left untreated. However, the best part of iron is that iron deficiency can be easily eliminated with a healthy diet and you can increase the iron intake in your body by adding raw materials. When we are diagnosed with iron deficiency, we all turn to beets, a root vegetable. However, it is a mistake to think that beets are the only iron-rich food. There are many iron-rich foods that you can add to your diet.

Why is the iron important?

Iron is a nutrient essential for many body functions. Iron is abundant in heme and non-heme forms: heme from animal products and non-heme from plants. Symptoms of iron deficiency include fatigue, shortness of breath, headache, irritability, dizziness, or anemia. According to the National Institutes of Health, the recommended daily allowance (RDA) for women of childbearing age is approximately 8–18 milligrams (mg) of iron per day. If you are wondering what other foods contain more iron than beets, here is a comprehensive guide waiting for you!

Are beets the best iron food?

Beets can be a healthy addition to any diet because they’re rich in iron and other beneficial nutrients that help form hemoglobin and prevent diabetes. The nitrates in beets may also improve blood flow to the brain, potentially improving cognitive function and reducing the risk of dementia. However, beets are rich in vitamin A, and sometimes you’ll need more than the recommended daily allowance. Storing too much of a fat-soluble vitamin in your body can make it harder for your body to get rid of it. High levels of beets can also cause low blood pressure and may cause minor allergic reactions. Also, the high calcium oxalate content in beets can block calcium absorption, increase the risk of kidney stones and cause stomach pain. So if you are at risk for either of these problems, you may want to add another source of iron to your diet.

Other iron-rich foods you should try!

Iron is needed for the production of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. It also plays a key role in boosting immunity, boosting metabolism, and supporting cognitive development. Adequate amounts of these minerals help prevent diabetes. But red vegetables and fruits like beets aren’t the most iron-rich; there are other good sources of iron, too.

There are many foods that provide more iron than beets, which provide about 0.8 milligrams of iron per 100 grams. Here are 7 iron-rich foods that will boost your diet:

1. Pumpkin seeds (0.8mg per 100g)

Pumpkin seeds are not only a tasty snack, they are also a treasure trove of nutrients, including iron. With 9mg of iron per 100g, they are a good addition to your diet. They are rich in antioxidants and healthy fats for overall health. They also contain magnesium, zinc and healthy fats, making them a great snack or salad topping.

2. Dark Chocolate (11.9 mg per 100 g)

Surprisingly, dark chocolate is not only a sweet treat, it is also rich in iron, containing about 6.3 milligrams of iron per 100 grams. For maximum health benefits, choose a variety with at least 70 percent cocoa content, including antioxidants that can be consumed in moderation.

3. Tofu (5.4 mg per 100 g)

Tofu is the best plant-based source of iron, especially for vegetarians and vegans, providing 5.4 mg of iron per 100 g. It is a versatile ingredient that can be used in stir-fries, salads or grilled as a protein-rich option.

4. Lentils (3.3 mg per 100g)

Lentils are an excellent plant-based source of iron, providing 3.3 mg of iron per 100g. They are also rich in protein and fibre and can be used in cooking. Lentils can be a nutritious addition to soups, curries or salads. Lentils are rich in protein and fibre, which not only help increase iron levels but also support digestion and weight control.

5. Spinach (2.7 mg per 100 g)

Spinach is a leafy green known for its rich nutritional value. It contains 2.7 milligrams of iron per 100 grams. While it’s not the highest in iron, it’s rich in vitamins A, C, and K, and it’s easy to add to many dishes, such as smoothies, soups, and stir-fries, to help you get all the nutrients you need.

6. Quinoa (2.8 mg per 100 g)

Quinoa is a complete protein and another good grain. It contains about 2.8 mg of iron per 100 g. Quinoa is also a treasure trove of other important nutrients such as fiber, manganese and magnesium. It is a great alternative to rice and can be used as a base for salads and dishes.

7. Chickpeas (6.2 mg per 100 g)

Chickpeas are not only a good source of iron (2.9 mg per 100 g), they also contain protein and fibre. Use them in dishes such as hummus, curry or bake them as a snack.

In conclusion

If you think beetroot is the only food rich in iron and good for your health, you are wrong! There are many iron-rich foods that can increase iron levels, help maintain energy and overall health. Supplementing these with foods rich in vitamin C, such as oranges or tomatoes, can increase iron absorption. So adding these foods to your diet will not only help your iron levels but will also help your overall health.