One of the most overlooked nutrients for people with diabetes is iron. Iron deficiency can cause anaemia or maybe a health risk for Type 2 Diabetes, making it mandatory for people with diabetes to check for anaemia regularly. They also experience kidney damage which can lead to anaemia. Not having enough oxygen to the brain and other organs can be due to anaemia (iron deficiency), leading to significant health risks affecting multiple organ complications. So while taking care of your diet, it is essential to ensure you consult your doctor before making any major changes. Moderation is vital in any nutrition intake, as excessive iron also has its side effects.
Iron rich foods can be found in most vegetables, meats, and grains. So what are the foods that we must include daily in our diet to get our required intake of iron? Vegetables, fruits, legumes, whole grains, dairy, meat and poultry are all sources of iron. However, they need to be consumed in a certain way and in moderation to ensure our overall health.
Iron absorption is another central point to consider while planning your meals for iron intake. Most iron-rich foods are easily digested, and the mineral gets absorbed in the body. These foods are classified as heme or non-heme foods. Based on this, you can plan the meal and ensure the iron is absorbed well in the body. Also, with the advent of food bloggers and nutritionists making information available, there are many recipes to help you make your daily meals tasty and healthy at the same time. This article lists all the iron-rich foods that people with diabetes can consume in a healthy and fun way.
Iron is a mineral that the body requires for growth and development. It is used by the body to create haemoglobin, a protein found in red blood cells that transports oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Read more about how to increase haemoglobin. Your body also requires iron for the production of certain hormones. People with diabetes need to maintain a healthy diet that provides a balanced portion of all nutrients, including iron. Everyone needs around 10-15 mg of iron in consumption in an average healthy body. People with diabetes should also include iron in their diet to ensure overall health. Several research reports have found that iron deficiency can be a significant health risk for Type 1 / Type 2 diabetes. This article will look at the iron-rich foods for people with diabetes that can be included in the diet and consumed healthily.
100 mg of spinach contains 2.7 mg of iron and almost 28 mg of vitamin C. It helps in better absorption of iron in the body. It also contains vitamin A, K magnesium, and manganese, which are essential for the body's overall well-being.
Spinach is the most iron-rich food for people with diabetes and is a highly palatable vegetable that mixes with almost every ingredient. From dals to pasta, paneer to sandwiches, spinach has found its way into most dishes and is easy to cook. Not just that, it can be mixed with lentils or sprouts to make a healthy dosa or a mixed vegetable soup to give the body all the nourishment it needs.
Kidney beans, soybeans, rajma, chole, lima beans, and pinto beans are all significant sources of iron. Beans have about 5 mg of iron per 100 gms, while peas have about 1.5 mg. Chickpeas contain 6.2 mg of iron per 100 gms, whereas lentils contain 3.3 mg.
Soybeans are among the richest sources of iron among legumes and contain about 8.8 mg of iron per 100 gms. They are not only rich in iron but also provide the body with adequate portions of protein. They can be consumed in several ways like dosas, falafels, salads, etc. This way, they are easy to digest and satisfy our taste buds.
Oats, millets, brown rice and quinoa are sources of iron-rich foods for diabetics. They can be consumed in rotis, dosas, idlis and a host of other ways. Oats contain 4.7 mg of iron per 100 gm, while quinoa contains 1.5 mg of iron. Wheat contains 3.9 mg of iron per 100 gm, whereas millet contains 3 mg.
Whole grains are also high in fibre, protein, vitamins, minerals, and antioxidants. They improve digestion and may lower the risk of heart disease, stroke, diabetes, obesity, and cancer, among other things.
Tofu is a significant source of iron-rich food for diabetics and is made from soybean. It is a paneer with high amounts of soybean. These ingredients make tofu a rich source of iron and protein, calcium, zinc and other essential nutrients.
100 gms of tofu contains about 5.4 mg of iron. It can be used in foods in stir-fried veggies and can be consumed with other foods like rotis, dosas, or rice.
Prunes, raisins, apricots, almonds, cashews, sesame seeds, pumpkin seeds and flaxseeds are superfoods that top the list of iron-rich foods for diabetics. They are recommended by doctors when your body faces iron deficiency.
They can be consumed in several ways and provide other nutrients like omega -3 fatty acids, calcium, potassium, vitamins and a host of other minerals. Soaked dried fruits at the start of the day and seeds sprinkled on salads or chutneys can add a zing to your diet while nourishing the body.
For meat eaters, there are a number or low-calorie recipes available. According to researchers, iron deficiency risks are lower in people who regularly consume poultry, meat, and fish.
Iron content in 100 gms of red meat, beef has 2.7 mg. Iron content in 100 gms of chicken is 1.3 mg. It is also high in Vitamin B complex zinc and protein, which are beneficial to the human body's overall health.
Fish such as tuna, sardines, and mackerel are significant sources of iron-rich foods for diabetics.
Anemia signs and symptoms vary depending on the cause and severity of anemia. Depending on the causes of your anemia, you might have no symptoms. At first, anemia can be so mild that you don't notice it. But symptoms worsen as anemia worsens. Signs and symptoms, if they do occur, might include:
Diet is very important for people with Diabetes and it is imperative that you consume all nutrients in a good balance. A healthy balanced home cooked meal, ensures the body is nourished and all our daily nutrients’ requirements are met. Iron is especially important to be included for diabetics to keep hemoglobin levels at an optimum. Consult your doctor before consuming any supplements and also before trying any new food items, incase of any food allergies.
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