This blog post on the top 10 foods rich in iron in Kenya teaches you the foods you can eat to increase your iron levels.
Iron is important for healthy skin because low iron levels cause itchy, dry skin, angular cheilitis (painful cracks at the corners of the mouth), and atrophic glossitis (smooth, shiny tongue).
Iron is important for healthy hair because low iron levels are one of the causes of hair loss.
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Iron is important for healthy nails because low iron levels cause nail disorders like koilonychia (spoon nails).
Iron is also very important for general body health since it is required to make the red blood cells that carry oxygen around the body. Systemic symptoms of anemia include fatigue, weakness, lethargy, poor concentration, cold intolerance, shortness of breath and palpitations.
Other symptoms of iron deficiency anemia include:
*Pica which is eating soil, stones, or paper
*Pagophagia which is eating ice
*Beeturia which is excreting red urine after eating beetroots. People without iron deficiency anemia do not produce red urine after eating beetroots.
*Restless leg syndrome
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Foods Rich In Iron: Liver
Beef liver is the richest food in iron since 100 grams of liver contains 6.5mg of iron which is 36% of the RV.
Liver contains haem iron which is readily absorbed by the body as the body absorbs around 30% of it.
Foods Rich In Iron: Beef
Beef is a good source of iron since 100 grams of minced beef contains 2.7 mg of iron which is 15% of the DV.
Beef contains haem iron which is readily absorbed by the body.
Fish
Fish is another good source of iron since 85 grams of canned tuna contains 1.4 mg of iron which is 8% of the DV.
Fish contains haem iron which is readily absorbed by the body.
Chicken
Chicken provides a decent source of iron since 100 grams of chicken contains 1.3 mg of iron which is 7% of the DV.
Chicken contains haem iron which is readily absorbed by the body.
Generally, poultry is a good source of iron since 100 grams of duck breast contains 3.8 mg of iron.
Foods Rich In Iron: Spinach
100 grams of raw spinach contains 2.7mg of iron which is 15% of the RV.
Spinach contains the non-haem form of iron which is not very well absorbed as the body absorbs 2-10% of the non-haem iron. However, spinach also contains vitamin C which helps the absorption of non-haem iron.
Pumpkin leaves and collard greens are other dark green leafy vegetables which are good sources of iron.
Foods Rich In Iron: Lentils
1 cup or 198 grams of cooked lentils contains 6.6 mg of iron which is 37% of the DV.
Lentils contain the non-haem form of iron which is not very well absorbed by the body. This non-haem iron needs the help of vitamin C to be absorbed by the body. Therefore consume your lentils with vitamin C-rich foods such as tomatoes, red bell peppers, citrus fruits like oranges and berries like strawberries.
Dark Chocolate
28 grams of dark chocolate contains 3.4 mg of iron which is 19% of the DV.
Dark chocolate contains the non-haem form of iron which is not very well absorbed by the body. This non-haem iron needs the help of vitamin C to be absorbed by the body. Therefore consume your dark chocolate with vitamin C-rich foods such as citrus fruits like oranges and berries like strawberries.
Pumpkin Seeds
28 grams of pumpkin seeds contain 2.5 mg of iron which is 14% of the DV.
Pumpkin seeds contain the non-haem form of iron which is not very well absorbed by the body. This non-haem iron needs the help of vitamin C to be absorbed by the body. Therefore consume your Pumpkin seeds with vitamin C-rich foods such as tomatoes, red bell peppers, citrus fruits like oranges and berries like strawberries.
Beans
1/2 cup of cooked black beans contains 1.8 mg of iron which is 10% of the DV.
Beans contain the non-haem form of iron which is not very well absorbed by the body. This non-haem iron needs the help of vitamin C to be absorbed by the body. Therefore consume your beans with vitamin C-rich foods such as tomatoes, red bell peppers, citrus fruits like oranges and berries like strawberries.
Broccoli
1 cup or 156 grams of cooked broccoli contains 1 mg of iron which is 6% of the DV.
Broccoli contains the non-haem form of iron which is not very well absorbed by the body. However, broccoli is a very good source of vitamin C which helps the iron absorption.
Eggs
Eggs are not very high in iron since 1 boiled egg contains contains 0.9 mg of iron which is 4% of the DV.
Eggs contain phosvitin which reduces the amount of iron absorbed by the body. Therefore consume your eggs with vitamin C-rich foods such as tomatoes, red bell peppers, citrus fruits like oranges and berries like strawberries.
It is important to note that non-haem iron sources like spinach, lentils, beans and dark chocolate should not be taken together with the following foods as they reduce the absorption of non-haem iron:
*Foods which contain calcium like milk
*Foods which contain tannins like tea, coffee and red wine
*Foods which contain phytates like whole grains, seeds, and legumes
These foods should be consumed several hours before eating non-haem iron foods.
FAQ
What fruits are rich in iron?
Fruits that are rich in iron include avocados, strawberries, watermelon, raisins, dates, figs, prunes, dried apricots and dried peaches.
What drink is high in iron?
Prune juice is a drink that has a high iron content.
How can I raise my iron levels fast?
To raise your iron levels fast follow an iron-rich foods diet like the following:
*Breakfast – boiled eggs with orange juice
*Lunch – liver with spinach and prune juice
*Dinner – beef with broccoli and dark chocolate desert
Share with us in the comment section your views on the top 10 foods rich in iron in Kenya.