Iron food for Immunity

The ability of body to prevent invasion of pathogen is immunity. Our immune has ability to fight against pathogen. Iron play important role in immune system. Diet poor in iron can weaken immune system.  Too little iron can cause anemia and weaken whole system of body. Keep in mind that balanced amount of iron food is require for body not overly not too less to keep immune system in good condition.

Type of Iron

There are two type of iron heme and non heme.

Heme Iron

Heme iron you can get from animal sources like meat, poultry seafood. Heme iron is easily digestible by body.

Non-heme Iron

Non-heme iron obtain from plant source like nuts, leafy green vegetables, whole grains, legumes etc.

Iron food for Immunity

The ability of body to prevent invasion of pathogen is immunity. Our immune has ability to fight against pathogen. Iron play important role in immune system. Diet poor in iron can weaken immune system.  Too little iron can cause anemia and weaken whole system of body. Keep in mind that balanced amount of iron food is require for body not overly not too less to keep immune system in good condition.

Type of Iron

There are two type of iron heme and non heme.

Heme Iron

Heme iron you can get from animal sources like meat, poultry seafood. Heme iron is easily digestible by body.

Non-heme Iron

Non-heme iron obtain from plant source like nuts, leafy green vegetables, whole grains, legumes etc.

Why Iron is Important for immunity

Fundamental  element for the development of immune system is iron . iron is require for biogeochemical cell of immune system. Immune cells proliferate and maturate in the  presence of iron. Iron proliferate bacteria and parasite. It doesn’t mean  you should take excess iron. Excess iron will facilitate infection and invasion of tumor.

Here are some Iron rich food you can consume to boost immunity.

Almond, Cashews nuts

Almond contains 1 mg iron . Almond are rich source nutrients  magnesium, potassium, phosphorus. These seeds are goods source , fiber  and protein. Nuts are good source of heme iron. Add small portion to your menu each day.

Leafy Green Vegetables

Spinach should be compulsory part of diet. Spinach is rich source of iron and vitamin c 100 grams of spinach contains 1.1 times more iron than same amount red meat. Few more iron rich veggies are broccoli, Brussels  sprouts.

Olives

Olive contain 3.3 mg of iron per 3.5 ounces. Olive are good source of good fat and fat soluble vitamin.  Olive lower the risk of heart diseases.

Soy

Soy is rich source of iron.  Soy and its derivative like tofu are rich source of iron. paneer are all can be added to your diet.

Lentils

Lentils commonly known as dal. Lentils are rich source of iron. A cup of dal can fulfill 37% of daily requirement. Legumes are also source of  potassium  ,foliate and magnesium.

Pumpkin and flaxseeds

Pumpkin and flaxseeds are iron rich seeds containing around 1.2 to 2.4 mg per table spoon iron. Seeds contain plants protein . they are good source of omega 3 and omega-6 fatty acid.

Whole grains

Whole grains are also good source of iron. Whole grain like wheat, oats, contain good amount of iron. Whole also contain protein , fibre and vitamin improve digestion and good to lower down diabetes risk.

Dark chocolate

Dark chocolate is tastier option for iron food. Dark chocolate  lower  cholesterol level. Reduce heat stroke but no one should each excess chocolate . a bit of chocolate after meal is enough for iron supplement.

How to increase absorption of iron

Vitamin c paly important role in absorption of iron. Vitamin c rich food like orange, lemon, tomatoes increase absorption of iron. Sprouts are also good for iron absorption.

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