Iron plays a crucial role in red blood cell formation and strengthens the immune system. Women are prone to anemia due to monthly menstruation and poor diets, leading to dizziness and fatigue. Pregnant women who don't consume enough iron may negatively affect their baby’s development. Women aged 19 to 50 need 18 mg of iron daily. Here are some iron-rich foods women should eat regularly.

Beets

Beets provide iron, stimulating red blood cell production and improving blood flow, making them suitable for women with heavy periods. They are also good for heart health, support liver function and the digestive system, and enhance athletic performance thanks to their various vitamins and minerals. The fiber in beets is beneficial for the intestines. Beets can be juiced, added to porridge, used in soups, and more.

Dates

Dates are rich in iron, natural sugars, fiber, and antioxidants. They can also help reduce sugar cravings, which deplete energy needed by women with iron deficiency. Women can eat 2-3 dates daily as a snack or blend them into smoothies. Combining dates with milk or nuts in a snack provides many nutrients.

Legumes are rich in nutrients beneficial for women's health. Image generated by AI

Legumes are rich in nutrients beneficial for women's health. Image generated by AI

Legumes

Legumes are packed with iron, fiber, and protein, making them suitable for women following a vegetarian diet. Regularly eating legumes can improve heart health, stabilize blood sugar, aid digestion, and control weight due to their magnesium and antioxidant content. Legumes can be prepared in sweet soups, savory soups, stews, sticky rice, cakes, tofu, milk, and other dishes.

Spinach

Spinach contains non-heme iron (iron from plant sources) which doubles its absorption when combined with vitamin C-rich foods like tomatoes or lemon juice. The abundant potassium in spinach helps neutralize salt in the body, contributing to blood pressure balance. The vitamin K, manganese, and zinc in spinach can strengthen bones. Regularly consuming spinach may help women reduce the risk of osteoporosis and protect hair from UV damage.

Sesame seeds

These tiny seeds are rich in iron and healthy fats, preventing bone problems. Sesame seeds also protect skin and hair, support the immune system, lower blood pressure and bad cholesterol, protect the heart, and have anti-inflammatory and antioxidant properties.

Le Nguyen (According to Only My Health)