Iron for Immunity

December 21, 2022by Dr. Robin De'souza19

According to the WHO report, almost 30% of the entire population is dealing with anemia due to iron deficiency. Just before you nod your head with a ‘no, I cannot be one of them’ let me help you understand this topic better. Highly prominent in females, anyone who is breastfeeding, pregnant, or menstruating heavily for longer days can be at risk for iron deficiency.

Any women before hitting menopause, need 18 milligrams of iron regularly. Post-menopause, this count drops down drastically to 8 milligrams. In case you are experiencing any of the symptoms below, get your body checked for iron.

Symptoms to look for:

  • Headache
  • Falling sick often
  • Shortness of breath
  • Heart palpitations
  • Brittle nails
  • Extreme fatigue
  • Cold hands and feet
  • Pale complexion
  • Mouth ulcers
  • Poor appetite

Benefits of Iron 

Here’s why you should incorporate iron-rich food into your daily diet:

  • Iron helps in improving hemoglobin levels in the blood. It plays a vital role during menstruation or injury-related blood loss. Those with low hemoglobin are at high risk of anemia.
  • A good amount of iron means high energy! Not having enough iron in the body can make you feel sluggish wherein, you will be less productive throughout the day.
  • Iron helps strengthen our immune system.
  • Sufficient iron and hemoglobin can boost the oxygen supply to damaged tissues, cells, and organs. It accelerates the process of healing and combat infections.
  • Appropriate iron content in the body can enhance concentration and cognitive abilities.

Iron Rich Food


Spinach is excellent for fighting anemia as it is a high source of iron, and Vitamin C. Pondering on this leafy green can help gain the much-needed iron of approximately 6 mg of iron in one cup of cooked spinach.


Approximately one cup of chickpeas can offer about one-fifth of one’s daily iron requirement. It also provides Vitamin C for easy absorption of iron into the body. You can strengthen your bones while preventing osteoporosis in the future as chickpeas contain both calcium and iron content in excellent quantity. Approximately you can get 4.7 mg of iron from 1 cup of chickpeas.


Incorporating this gluten-free variant of grain is power-packed with a high amount of magnesium, iron, protein, and other vital nutrients. Ponder on Quinoa for a guilt-free indulgence of approximately 2.8 mg of iron in one cup.


Tofu can offer at least 19% of your daily iron requirement while offering an add-on source of magnesium, selenium, and thiamine. One of the best things about tofu is that it gives extra iron content if compared with other meat. Moreover, it avoids offering saturated fat while making this a wholesome choice for those who are heart conscious. Approximately you can get 6.6 mg of iron from 1 cup of tofu.

Dried Apricots

Dried apricots can amazingly boost the iron content on the go. Also, enriched with vitamins A and C increases the absorption of iron. Some other iron-rich dry fruits are dates and raisins. Although these dry fruits are rich in calories and highly advised to consume them in limited quantities. Approximately you can get 3.5 mg of iron from 1 cup of dried apricot.


Are you obsessed with the chicken lollipop that you’ve been ordering at the restaurant all this while? Let me help you understand that chicken lollipops do not contain the same amount of iron as other parts of chicken do. Next time remember to order chicken breast, heart, and liver to gain the benefits of iron and Vitamin B from this food. Approximately you can get 1.8 mg of iron per cup serving.


Anchovies, Sardines, Mackerel, Tuna, and Herring are some exceptional sources of iron. The reason for picking seafood over any other is that it is low in saturated fats and high in protein and iron. Approximately you can get 2 mg of iron from fish.

Now boost your overall health by simply incorporating iron supplements into your daily routine. Browse through the wide range of vitamins and minerals to find your ideal health-supporting supplement. Ensure to consult your doctor before taking any medication.

**Any supplements, capsules or soft gels are meant to be taken under expert supervision only. Those who are pregnant or lactating mothers should avoid taking these tablets. 

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