Boost Iron Levels: Are Beets Good for Deficiency?

Iron deficiency is no laughing matter. It can lead to a lack of energy, pale skin, and even anemia. Luckily, there are ways to boost iron levels without having to resort to wearing a suit of armor all day long (although that would be pretty cool). One way that has been gaining popularity in recent years is adding more beetroot into your diet. But does it really work? Let’s dig deeper.

What Is Iron Deficiency?

Before we jump right in and talk about how beetroots can help with iron-deficiency (spoiler alert: they totally can!) let’s take a moment to understand why iron is so important.

Simply put, iron helps carry oxygen throughout our bodies via red blood cells. If you don’t have enough iron in your system, this process gets compromised which could lead you feeling weak and tired all the time (and nobody wants that!).

Iron-deficiency isn’t some sort of rare condition either—it’s actually one of the most common nutritional deficiencies affecting around two BILLION people worldwide (that’s almost 1/4th of the Earth’s population!). So eating foods rich in iron should always be on top of your health list (right above laying down after eating five pizzas).

Foods High In Iron

When thinking about upping our intake of dietary iron, most people immediately think things like meat or spinach – but contrary to popular belief there’s actually plenty other options out there!

Meat

Let’s start with meat since it is commonly associated with high-iron content (especially liver!). Eating beef liver once every week will provide nearly 50% percent of daily needs (but beware – too much liver consumption may contribute too much vitamin A toxicity leading you looking more orange than ironman) . Other meats like chicken and pork also pack quite a punch when it comes to iron.

Spinach

Now let’s talk about our green friend – spinach. The amount of iron in spinach is highly contested, but popular belief holds true: Popeye was right to stock up on this leafy green! However, the type of iron found in spinach (non heme) is not as easily absorbed by the body compared to that found in meat (heme). Fear not however! Pairing a source of vitamin C with non-heme sources such as spinach or lentils could improve absorption rates!

Alternatives

Other alternatives include many types of beans (like chickpeas and kidney beans) fortified cereals (it’s always important to check out nutrition facts since some may harbour more sugar than an Oompa Loompa), dried fruits (apricots are a fantastic option), quinoa (which contains twice as much protein per volume compared to rice), chia seeds, pumpkin seeds, etc.

Beetroots: A Superfood In Disguise?

While most people probably think beets pair well with goat cheese for a salad dish or adding them into their pickling jars; specifically beetroot has also emerged as another food that could help boost low levels of iron. This humble vegetable packs quite the punch when it comes down do its nutritional value while still being relatively low-carb and even Keto-friendly! It’s like Superman wearing glasses all over again!

One cup of cooked/canned beetroot contains around 1 milligram (~6% daily needs) , while one cup raw provides roughly half milligram which makes for small amounts but often enough what we need — especially since they’re so versatile ingredient-wise! Try them roasted with dukkah seasoning, blended into hummus with tahini and garlic or even baked into sweet desserts like chocolate cake. Yep- no need for any Bat cowl after munching on some beetroot desserts.

The Science Of Beetroot

Now if we’re going to talk about how Beetroot helps with our iron levels, let’s get nerdy! In beetroots naturally dominant chemical pigment is betacyanin which gives it their signature red hue. Betacyanins have been linked to boosting iron absorption and utilization by the body – but how does this work you ask?

Well, research has found that betalains – the pigment group of compounds found in beet roots & stems are known to promote cellular ROS (reactive oxygen species) balance through their antioxidant properties (which sounds super science-y) . Simply put: they increase blood flow around various organs including lungs and liver thus helping tissue appear healthy along with balanced hemoglobin values!

How Should You Enjoy Your Beets?

So how much do you need a day? That’s uncertain – however incorporating one cup per week could provide benefits without having long-term negative side effects; moderation is key here. So don’t worry about indulging in that slice of chocolate-beet cake every once in awhile!
When picking up your next basket fulls from the grocery store – make sure there are no softening spots or cuts otherwise they will go bad quicker than lightning strikes. On top of this freshness wise, most beet varieties last longer raw compared to cooked so portion them into separate bags for later use.
Speaking of preparation tips- try roasting these ruby beauties until caramelized, shaving them thin into flavorful slivers or even thinly slicing peak fresh baby beets atop salads.

Final Thoughts

In conclusion, beetroots absolutely can help boost iron-deficiency when consumed responsibly as part of a well-rounded diet alongside other quality food sources like meat/protein , vegetables/fruit with vitamin C and fortified grains (basically what mom always told us eat growing up!) Is it the end-all solution? No. Is it a great option to add variety to your diet? Absolutely! Colorful, low-carb and overall delicious – beets shouldn’t get such a bad rep. So next time you’re out shopping don’t be afraid to throw in a few of these little root veggies (just make sure they’re eaten on different days than Calamari Friday)!

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