Iron is an important nutrient for growth and overall development of the body. As per the World Health Organisation, iron is an essential element with important functions such as oxygen transport, DNA synthesis and muscle metabolism.

Iron is especially crucial for our body when the body is growing or transforming. That is why having adequate iron levels is of utmost important in children and pregnant women.

Deficiency of iron can cause anaemia, which means a dip in your haemoglobin levels. As per the WHO statistics, 33 per cent of non-pregnant women, 40 per cent pregnant women and 42 per cent of children suffer from anaemia worldwide.

Common symptoms of anaemia:


Feeling fatigued easily

Rapid heartbeat

Shortness of breath and headache

Difficulty in concentrating

Pale skin and dizziness

Insomnia

Leg cramps

The World Health Organisation recommends a few dietary tips and other tricks to combat iron deficiency.

#IronDeficiency in children under two years of age can have significant and irreversible effects on brain developme… https://t.co/J9JZYK9Mo4

— World Health Organization (WHO) (@WHO) 1587455897000

In adults, #IronDeficiency can have negative effects including fatigue, impaired physical performance and decreased… https://t.co/rU7ij7o0KX

— World Health Organization (WHO) (@WHO) 1587465340000

In pregnant women, #IronDeficiency can cause anaemia, reduced birth weight and reduced gestation periods… https://t.co/Wb1XQuZJNO

— World Health Organization (WHO) (@WHO) 1587471335000

To help you prevent iron deficiency, eat iron-rich foods like:meateggs legumes (like beans, lentils and chick… https://t.co/3XX7rmxmXd

— World Health Organization (WHO) (@WHO) 1587483153000

Here are 5 foods you must include in your diet to fight iron deficiency


Meat


Poultry and fish are extremely rich in iron. Other meats rich in iron include salmon and tuna. Include either of these in your diet 2-3 times a week to fight iron deficiency.

Eggs

Eggs are a rich source of protein, iron and vitamins. 100 grams egg contains around 1.2 mg of iron in it.

Legumes


If you are a vegetarian, lentils are a prime source of iron for you. Have it in the form of salad or dal, a single cup of lentils has around 6.6 milligrams of iron.

Green leafy vegetables


We all know eating greens is a way of healthy living. Spinach, one of the most common and favourite green vegetables, is one of the best sources of iron. 100 grams of spinach has around 2.7 mg of iron. Other veggies rich in iron are kale and peas.

Nuts and seeds


Apart from serving as a healthy snack, seeds and nuts are also packed in iron.100 grams of mix nuts lightly roasted in salt and oil have around 2.6 mg of iron.

Tip to increase iron absorption in the body


As per the WHO, having citrus fruits is an integral part in preventing iron deficiency.

Vitamin C helps in the better absorption of the iron in the body.

Avoid


It is said that people suffering from iron deficiency should avoid having tea or coffee along with their meals as that can inhibit the absorption of iron in the body.