Iron is an essential mineral that has
numerous important functions in the body. The main function of iron
is to carry oxygen throughout your body as a part of red blood cells. This
mineral is important to the functioning of hemoglobin, a protein that helps
to transport oxygen in the blood.
Nigerian Foods That Are Rich in Iron
Typically, your body gets iron from food. Iron-rich
foods include meat, eggs, some seafood, dark leafy greens, and beans.
The World Health Organization (WHO) says, there are around 1.62 billion people with anemia in the world (that contributes to the world’s quarter population) and half of the anemia is due to iron deficiency.
What is iron and what does it do?
Iron is a mineral that the body needs for
growth and development. Your body uses iron to make hemoglobin, a protein in red
blood cells that carries oxygen from the lungs to all parts of
the body, and myoglobin, a protein that provides oxygen to muscles. Your body
also needs iron to make some hormones.
1. Beans
Beans are one of the legumes that are loaded with so many
nutrients. They contain a huge amount of iron. In fact, 100 grams of
beans contains 5.1 mg of iron, which is about 28% of the Daily Value. Beans are
readily available and widely sold in Nigeria. It is also one of the
best Nigerian foods for weight loss.
2. Millet
Millets are naturally rich in iron; they even contain higher
amounts of iron than those found in spinach and chicken. Many Nigerian foods that are made out of millet include akamu, fura da nono, and kunu drink.
3. Red meat and chicken
Most meats are highly packed with iron 100-gramm serving of
beef contains 2.7 mg of iron, which is 15% of the Daily Value. While 100 grams
of chicken contains 1.3 mg of iron. Turkey's meat is also rich in iron.
Furthermore, organ meats such as the liver are tremendously packed with
iron.
4. Vegetable Soup
Vegetable soup or edikang ikong is one of the most popular soups
in Nigeria. It is made of mostly fluted pumpkin leaves and many other healthy
ingredients. Fluted pumpkin leaves and seeds are extremely high in
iron.
5. Potatoes
Potatoes, especially baked potatoes, are a rich source of
iron and can help fight anaemia.
Vernonia amygdalina (Bitter leaf) is widely used in many homes in Nigeria as a vegetable for preparing bitter leaf soup. It is known locally as ewuro (Yoruba), etidot (Efik), onugbu (Igbo), ityuna (Tiv), and oriwo (Edo).
A 2006 study found out that bitter leaves contain a high amount of iron. Other dark leafy green vegetables like spinach also contain plenty of iron.
7. Fish and sardines
Fish is a highly nutritious food. It contains a lot of
important nutrients and is equally low in calories. Sardines are particularly
high in iron. In fact, 85 grams of sardines contains 2.4mg of iron
Fish is also rich in omega-3 fatty acids, which are a
type of heart-healthy fat that is linked with a plethora of health benefits.
8. Cashew nuts
Cashew nuts are known to contain a good amount of iron. It
would interest you to know that 100 grams of cashews has around 6.7 mg of iron.
Other nuts like walnuts, tiger nuts, and dates (dabino) also have a
decent amount of iron.
9. Brown rice
Rice is arguably the most consumed food in Nigeria. However,
brown rice contains more iron compared to white rice. Ofada rice is a
type of local rice found in Nigeria, and rich in iron.
10. Semolina
Semolina is a coarse flour that is made from a hard type of
wheat, known as durum wheat. Semolina is an excellent source of iron with 100
grams of uncooked, enriched semolina containing 4.4 mg of iron, which is 13% of
the DV for this nutrient. Semolina is a popular swallow in Nigeria, and you can
learn more about the health benefits of semolina.
11. Spinach
Spinach is also rich in vitamin C. This is important since
vitamin C significantly boosts iron absorption. Spinach is also rich in
antioxidants called carotenoids, which may reduce your risk of cancer, decrease
inflammation, and protect your eyes from disease.
Consuming spinach and other leafy greens with fat helps your
body absorb the carotenoids, so make sure to eat a healthy fat like olive oil
with your spinach.
12. Watermelon
Not just that, watermelons are rich in vitamin C, which
further increases the efficiency of non-heme iron in the body.
Watermelon seeds are an excellent source of iron. According
to the National Institute of Health (NIH), the daily requirement of iron is 18
mg per day.
Watermelon is also a good source of lycopene and
beta-carotene which helps in increasing iron absorption in the body.
13. Dates
100 grams of dates contains 4.79 mg of our daily iron
requirement. Besides, being iron-rich fruit, dates are amazing sources of
antioxidants.
They contain elements like calcium, iron, phosphorus, sodium,
potassium, magnesium, and zinc, as well as vitamins like thiamin, riboflavin,
niacin, folate, vitamin, A, and vitamin K. Dates, are great sources of fiber as
well.
How Much Iron Is Enough?
How much iron you need every day depends on a few things that
are unique to each person, like your age or whether you are pregnant or
breastfeeding. So it’s a good idea to ask your doctor how much iron you should
try to get each day.
Potential Risk and Side Effects of Iron
Scientists are studying iron to understand how it affects
health. Iron’s most important contribution to health is preventing iron
deficiency anemia and resulting problems.
Yes, iron can be harmful if you get too much. In healthy
people, taking high doses of iron supplements (especially on an empty
stomach) can cause an upset stomach, constipation, nausea, abdominal
pain, vomiting, and diarrhea. Large amounts of iron might also cause more
serious effects, including inflammation of the stomach lining
and ulcers. High doses of iron can also decrease zinc absorption.
Extremely high doses of iron (in the hundreds or thousands of
mg) can cause organ failure, coma, convulsions, and death. Child-proof
packaging and warning labels on iron supplements have greatly reduced the
number of accidental iron poisonings in children.
Bottom Line
Iron is an essential nutrient that the body requires. There are
so many Nigerian foods that are rich in iron, whether plant sources or animal
sources. Ensure you eat foods containing iron daily, so you can be healthy
and boost your blood circulation and overall well-being.
Related Article
- Health Benefits of Doum Palm Fruit (Goruba) Nutritional Value and Side Effects
- 12 Proven Health Benefits of Ginger You Should Know
- (Must Read) 10 Nigerian Foods That Are Rich In Oestrogen
- Proven Benefits of the Bitter Kola, Alligator Pepper, and Coconut Combination
- 21 List of Nutritious, Healthy, and Delicious Igbo Foods in Nigeria
- Proven Health Benefits of Ukazi Leaf You Should Know
- What Is Caffeine, Health Benefits of Coffee, Nutritional Value and Side Effects
- Best Nigerian Foods for Healthy Eye Health and Vision
- 10 Proven Health Benefits of Ogi (or Akamu) You Didn't Know
- Power of Goron Tula: 14 Incredible Health Benefits for Your Body
Further Reading: