Boosting the immune system has become the topmost priority since the outbreak of COVID-19 across the world. People have become more conscious of their health and are taking extra measures to cut down the risk of infection. One thing that works the best to improve your immune health is your diet. Consuming foods with vitamins and minerals can keep you healthy and fit. Several kinds of nutrients can help to boost your immunity and iron is just one of them.
Iron helps in improving haemoglobin levels which boosts oxygen supply to damaged cells, tissues, and organs resulting in the strengthening of your immune system. And therefore, iron-rich foods are so important to include in your diet. Here are some foods to add to your diet.
Spinach helps increase the haemoglobin count in the blood and is considered one of the best sources of iron. Apart from being high in iron content, it is also rich in Vitamin C (which is packed with numerous antioxidants and beta carotene), calcium, sodium, and phosphorus. Having slightly cooked spinach makes it easier to absorb Vitamin A.
These tangy fruits are highly rich in Vitamin C that increases the production of white blood cells and helps build the immune system. Some of the popular citrus fruits include oranges, grapefruit, tangerines, lemons, limes, etc.
All the dry fruits, raisins, dates, apricots, almonds, fig works great to deal with iron deficiency in the body. They are healthy and really helpful in improving blood cell count by boosting the haemoglobin levels in the body.
Legumes or beans like peas, lentils, chickpeas, and others are a great source of iron. Their consumption will help you protect from heart diseases, diabetes, inflammation, and high blood pressure.
It’s found that one medium baked potato is equal to 10 per cent of your daily iron intake. Since almost all potatoes are a good source of iron but still certain varieties have more nutrients than others.
100 gm of raw soybean contains up to 15.7 mg of iron making it a rich source of iron. One such soybean-based food is Tofu which also acts as a great source of protein, calcium, manganese, phosphorus, vitamin B1, zinc, etc. It also maintains cholesterol levels reducing the risk of anaemia and cancer.
And finally, something that favours and comforts your taste; chocolate. But not any chocolate, just dark chocolates is what we’re talking about. As the higher the amount of cocoa in chocolate (at least it should be 55% cocoa), the richer it’s in iron and antioxidants.