Feeling fatigued or breathless? Iron rich foods might be the answer to your prayers

Iron is a nutrient that plays many important roles in your body, including keeping you healthy and full of energy. It is vital for the proper functioning of hemoglobin, which is a protein molecule in red blood cells responsible for carrying oxygen from the lungs to the body's tissues. Hence, iron is essential to synthesize sufficient hemoglobin in your body.

On average, a person who menstruates needs more iron in their diet as blood contains about 70% of iron. Pregnant women require a lot more iron in their diet to avoid the risk of premature birth and low birth weight.

Other benefits of iron include improved gastrointestinal processes, a better immune system and optimal regulation of body temperature. These benefits usually go unnoticed until deficiency of iron in food causes fatigue, heart palpitation, pale skin and breathlessness.

Foods rich in iron

Legumes: Rich in iron, vitamin B and vitamin C, these nutrients are essential to produce hemoglobin in the body. A cup of cooked legumes can provide up to 6 milligrams of iron which is nearly 37% of the total daily requirement of iron by the body.

Beetroot: Beetroot is rich in iron, vitamin B and C, all of which are essential for hemoglobin synthesis. It is also a good source of potassium and helps control high blood pressure.

Spinach: One of the best sources of iron, spinach is really good for immunity. It is also rich in calcium, sodium and phosphorus which reduce oxidative stress and blood pressure levels.

Tofu: Tofu is an interesting plant-based source of iron. It also contains other nutrients like vitamin B and potassium which are essential for a healthy life.

Potatoes: Rich source of iron, one medium-sized potato contains approximately 3.2 mg of iron in it. This means that one potato a day can fulfill around 12% of your daily iron intake.