Spinach

According to Healthline, women aged 19-50 years need about 14-18 mg of iron daily to replenish blood lost during their menstrual cycle. This requirement increases to about 27 mg per day for pregnant women to support fetal development. Women with iron deficiency often experience cold hands and feet, chronic fatigue, and dizziness, symptoms easily mistaken for stress or prolonged insomnia.

Spinach provides plant-based iron, beneficial for women's health. It is advisable to consume spinach with vitamin C-rich foods, such as tomatoes or lemon juice, to enhance iron absorption. The abundant potassium in spinach helps balance sodium levels, contributing to stable blood pressure.

Pomegranate

Pomegranates are rich in iron, vitamins, and numerous antioxidants beneficial for health. Regularly drinking pomegranate juice can support blood cell formation, improve circulation, and help maintain stable hemoglobin levels (the iron-containing protein in red blood cells). This naturally sweet beverage is suitable for many age groups.

Figs

Beyond being rich in fiber, figs also contain essential minerals like iron, calcium, potassium, and magnesium. Dried figs typically have higher iron content due to the removal of water. This fruit also contains various antioxidants and plant compounds that enhance cell protection and support overall health, according to Times of India.

Potatoes

A medium-sized potato can provide about one to two mg of iron, aiding in red blood cell production and oxygen transport throughout the body. Potatoes contain vitamin C, which can boost iron absorption.

In addition to iron, potatoes are rich in potassium, vitamin B6, fiber, and antioxidants beneficial for cardiovascular and digestive health. To retain maximum nutritional value, prioritize cooking methods such as boiling, steaming, or baking instead of deep-frying.

Avoid consuming tea, coffee, or calcium-rich foods like milk with iron-containing meals, as they can reduce iron absorption. During menstruation, pregnancy, or breastfeeding, if dietary intake does not meet needs, women should consult a doctor about iron supplementation.

Le Nguyen (compiled)