4 foods to combine with beetroot to boost iron intake

Beetroot is a superfood, which is also a proven source of iron. It is said to have non-heme iron content, meaning it is not absorbed as efficiently as the iron from animal sources. Hence, it is important to combine it with other foods that can help boost iron intake. After all, iron is an essential mineral that plays a crucial role in maintaining overall health. It is a key component of hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body, and myoglobin, which supplies oxygen to muscles. According to the USDA data, raw beetroot contains about 0.8 mg of iron per 100 g. Here we have curated a list of four foods one can combine with beetroot to boost iron intake.

Lemon juice is rich in vitamin C. According to a study, titled Quality Characteristics and Antioxidant Potential of Lemon (Citrus limon Burm. f.) Seed Oil Extracted by Different Methods, the health-promoting effects of lemon are mainly associated with vitamin C and flavonoids, which provide natural antioxidant characteristics. And it is said that the rich vitamin C content helps enhance iron absorption of beetroot juice.How to consume: Mix beetroot with a splash of lemon juice for a tangy, iron-rich salad mix.

According to the USDA FoodData Central, raw spinach contains approximately 2.71 mg of iron per 100 grams, and for cooked spinach (boiled, drained), the iron content increases due to water loss during cooking, providing about 3.57 mg of iron per 100 grams. It is said that spinach is high in non-heme iron and folate, which when combined with beetroot can help boost iron intake.
How to consume: Use blanched spinach with steamed beetroot along with some lemon juice for an iron-rich side dish.

It is said that tomatoes are rich in vitamin C and lycopene, which aid iron uptake. Also, it has been found that tomatoes are a good source of various minerals including iron, with concentrations averaging about 4.55 mg per 100 g but ranging from 1.50 to 6.45 mg depending on variety and growing conditions.

How to consume: Add tomato to beetroot soup for a tangy, savory twist with added health benefits.

They are said to provide zinc and healthy fats that help in iron absorption. As per a study, pumpkin seeds are a rich source of nonheme iron, providing approximately 8.8 mg of iron per 100 grams, which accounts for about 49% of the recommended daily allowance (RDA) for adult men and 27% for women. This makes them a valuable dietary source for preventing and managing iron deficiency anemia.
How to consume: One can top the beetroot salad with some roasted pumpkin seeds for extra crunch and nutrition.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.