But before that let’s understand different iron requirements of all human being.
Interesting Facts:
- Infants ages 7–12 months need 11 milligrams of iron a day.
- Toddlers ages 1–3 years need 7 milligrams of iron each day.
- Kids ages 4–8 years need 10 milligrams
- older kids ages 9–13 years need 8 milligrams.
- After 13 years, the age group of 14-18 years males required daily dose of 11 mg while female required it 15 mg.
- In the age of 19-50 years, male iron requirements are 8 mg whereas in female this iron requirement is 18 mg.
- A pregnant woman requires 27 mg of iron requirements every day.
- The recommended daily intake (RDI) is based on an average intake of 18 mg per day.
Fruits and Vegetables High in Iron:
Here is what all you need to buy from organic food store in Delhi to fulfil your iron requirements from natural resources:
- Spinach: Spinach is all loaded with benefits but lesser calories. About 3.5 ounces (100 grams) of raw spinach contain 2.7 mg of iron. spinach is also rich in vitamin C. This is important since vitamin C significantly boosts iron absorption. Spinach is also rich in antioxidants called carotenoids, which may reduce your risk of cancer, decrease inflammation, and protect your eyes from disease. For better absorption of iron and other nutrient like carotenoids, you should include healthy fat like olive oil.
- Asparagus: Asparagus contains 2.1 milligrams of iron per 100 grams. This popular vegetable comes in a variety of colors, including green, white and purple. It’s used in dishes around the world, including frittatas, pastas and stir-fries. Asparagus is also low in calories and packed with essential vitamins, minerals and antioxidants.
- Broccoli: Broccoli is incredibly nutritious. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron. The same serving size is also high in folate and provides 5 grams of fibre, as well as some vitamin K. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale, and cabbage.
- Berries: A 100 gm of berries contains 0.3 mg of iron. Although that is a little low, berries act as iron absorbance boosters. berries are great sources of vitamin C, be it strawberries, blackberries or blueberries. Vitamin C or ascorbic acid enhances the absorption of iron. Studies have proven that vitamin C not only improves iron absorption but also, increases cellular iron uptake.
Make sure you consume them in organic form. It means the food crops which are grown naturally and completes their life cycle instead of growth chemicals.
