Iron is considered to be the center of hemoglobin which works to give it the ability to bind oxygen, hence its deficiency reduces the level of hemoglobin in the body. Apart from this, Vitamin B12 is also considered essential for the production of red blood cells as well as for keeping the cells of the nervous system healthy. If there is lack of blood in the body, then symptoms like shortness of breath, feeling tired quickly, skin color appearing pale, feeling nervous, rapid heartbeat are seen. This condition is called anemia. In this article we will learn about foods rich in Vitamin B12 and iron.
Although anemia can happen to a person of any age or gender, the problem of anemia is more common in women. Actually, women go through hormonal changes many times in their life and periods cycle also comes every month. In such a situation, they should include foods rich in B12 and iron in their diet.
eat apricots
You can eat apricots to supply iron. This is a seasonal fruit, which you can eat in the form of dry fruit in every season. According to USDA, 1 cup of chopped apricots contains .643 mg of iron and it is an excellent source of protein and fiber.
eat dark chocolate
To supplement iron, dark chocolate should be consumed. This is an excellent source. Apart from iron, dark chocolate is rich in many powerful antioxidants, but it cannot be consumed in large quantities. According to USDA data, 11.9 mg iron is found in 100 grams of dark chocolate.
Getty Images
eat pumpkin seeds
Pumpkin seeds are also a great food for iron. You can roast it and eat it as a snack. It can also be eaten directly and can be sprinkled on everything from soup to salad. According to the US Department of Agriculture, 3.31 mg iron is found in 100 grams of pumpkin seeds.
Vegetarian foods rich in B12
If you want to supply B12 in the body, then dairy products like milk, curd, cheese, buttermilk should be made a part of the diet. This is a vitamin which is mostly found in non-veg foods, but if we talk about vegetarian sources, milk and the things made from it are also its sources. According to the US Department of Agriculture, 1.34 micrograms of vitamin B12 is found in 249 grams i.e. approximately 1 cup of milk. Apart from this, you can choose fortified (food items in which nutrients are added manually) foods.
Nonveg Sources of B12
If you are a non-vegetarian then you have many options to fulfill your requirement of Vitamin B12. Like you can eat salmon, tuna, sardine fish. B12 is also found in mutton and chicken. Apart from this you can eat eggs. Especially its yolk is considered more beneficial.
Also read: Digestion will remain healthy in summer, not only raita, include these things made from curd in your diet.