Saturday, 13 July 2013

Top 5 iron-rich foods to boost haemoglobin

Low haemoglobin, anaemia, hair loss, tiredness and headaches are some of the symptoms and health problems associated with lack of iron in the body.

Iron deficiency can affect your life adversely and can lead to serious health problems. Following are top 18 ingredients that can boost your iron intake; just add these healthy foods rich in iron to prevent diseases related iron deficiency.

Daily recommended dietary intake

Women above 19 to 50: 18 mg
Men above 19: 8 mg

Australian Recommended Dietary Intake (RDI)

Liver is the powerhouse of iron. Among non vegetarians this is the best way to boost your haemoglobin levels. The commonly consumed chicken liver (100gms) contains 9 mg of iron. But Beef liver contains far less calories compared to other kind of liver and is great source for iron content - less cholesterol, high iron.

Oily fishes are not only rich in Omega 3 fatty acids but also a good source of iron. Sardines or trale, mackerel or bangda and Indian Salmon or raavas are the best sources for iron.

Ground beef:
Red meat is the most recommended ingredient to improve haemoglobin, but red meat should be without fat. Beef contains a rich source of iron, but ground beef without fat or sirloin beef provides a rich source of iron. 85gm of beef provides 2.1 mg of iron.

Chicken breast:
The fleshiest part of the chicken is the breast and it also contain iron. About 100 gms of chicken breast provides 0.7 mg of iron. Bone marrow, liver, chicken and red meat are the best way to boost haemoglobin for non - vegetarians.

Brown rice:
Brown rice is 'the' ingredient in the 21st century. It has several health benefits from weight loss to cholesterol to digestive disorders. Brown rice also contains iron that can improve haemoglobin.

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