Iron keeps our blood healthy and flowing. It is a mineral that helps in the production of red blood cells, which carry oxygen from our lungs to the entire body. While some individuals are blessed with naturally high iron levels, others may not be so lucky. For them, the only practical solution is to turn to the foods in the kitchen pantry. Of course, spinach and seafood are favorite choices for increasing iron intake, but some people also consider dates and raisins. But is this really true? Can these dried fruits really boost your iron levels, or are they not as effective? Recently, nutritionist Amita Gadre revealed the truth about this on her official Instagram.
Also read: 5 Common Indian Foods That Can Help Increase Iron Levels
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So, do they really increase your iron? Hear it from the expert:
According to Amita, one should not depend only on dates and raisins to increase iron intake. “100 grams of dates contain about 0.89 mg of iron and 286 calories. On the other hand, 100 grams of raisins contain 4.26 mg of iron and about 300 calories,” she says. Nutritionists further explain that an adult woman requires 29 mg of iron per day, which both of them are unable to fulfill. So, if you consume more dates and raisins, you will increase your calorie intake, but your iron levels may still not be sufficient. Therefore, it is best to keep portion control in mind while eating these sweet treats and include other sources of iron in your diet. To keep an eye:
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What are the symptoms of iron deficiency?
- lack of energy or unexplained fatigue
- pale skin
- difficulty breathing
- Dizziness
- dry hair and skin
- frequent headaches
- brittle nails
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Which foods contain the highest amount of iron?
So, if not dates and raisins, what are the foods that can really help boost your iron levels? While spinach and other green leafy vegetables top the list of iron-rich foods, many people find them boring or may dislike their taste. If you fall into this category, Amita suggests including foods like kidney beans, chickpeas, sesame seeds and flax seeds in your diet. Apart from these, you can also opt for soybean and amaranth. You will be amazed to see how much you can experiment with these everyday kitchen ingredients and transform them into mouth-watering dishes. Looking for some recipe inspiration? Click here to know which iron-rich snacks you can make at home.
Also read: 7 Vitamin C Drinks That Will Increase Iron Levels in Your Body
Now that you know the truth about dates and raisins, be sure to practice portion control when consuming them. Always remember to consult a professional before making any major changes to your diet. Stay fit and healthy!
