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Iron is a nutrient that is essential to synthesize hemoglobin in the body. Hemoglobin is a molecule that carries oxygen from the lungs to the body's tissues.

Importance of iron in the human body: Foods which contain higher amount of iron

Iron is a nutrient that is essential to synthesise hemoglobin, a molecule that carries oxygen&nbsp;from the lungs to the body's tissues. Lack of iron can cause&nbsp;fatigue, heart palpitation, pale skin and breathlessness.

Feeling fatigued or breathless? Iron rich foods might be the answer to your prayers

Iron is a nutrient that is essential to synthesise hemoglobin, a molecule that carries oxygen&nbsp;from the lungs to the body's tissues. Lack of iron can cause&nbsp;fatigue, heart palpitation, pale skin and breathlessness.

Iron is a nutrient that plays many important roles in your body, including keeping you healthy and full of energy. It is vital for the proper functioning of hemoglobin, which&nbsp;is a protein molecule in red blood cells responsible for carrying oxygen from the lungs to the body's tissues. Hence, iron is essential to synthesize sufficient hemoglobin in your body.
On average, a person who menstruates needs more iron in their diet as blood contains about 70% of iron. Pregnant women require a lot more iron in their diet to avoid the risk of premature birth and low birth weight.
Other benefits of iron include improved gastrointestinal processes, a better immune system and optimal regulation of body temperature. These benefits usually go unnoticed until deficiency of iron in food causes fatigue, heart palpitation, pale skin and breathlessness.
Foods rich in iron
Legumes: Rich in iron, vitamin B and vitamin C, these nutrients are essential to produce hemoglobin in the body. A cup of cooked legumes can provide up to 6 milligrams of iron which is nearly 37% of the total daily requirement of iron by the body.
Beetroot: Beetroot is rich in iron, vitamin B and C, all of which are essential for hemoglobin synthesis. It is also a good source of potassium and helps control&nbsp;high blood pressure.
Spinach: One of the best sources of iron, spinach is really good for immunity. It is also rich in calcium, sodium and phosphorus which reduce&nbsp;oxidative stress and blood pressure levels.
Tofu: Tofu is an interesting plant-based source of iron. It also contains other nutrients like vitamin B and potassium which are essential for a healthy life.
Potatoes: Rich source of iron, one medium-sized potato contains approximately 3.2 mg of iron in it. This means that one potato a day can fulfill around 12% of your daily iron intake.

A form of vitamin B3 may offer protection from non-melanoma skin cancers, a new study by Italian researchers has found.
Presented at the meeting of European Academy of Dermatology and Venereology, the study claims that a form of vitamin B3 may protect skin cells from the harmful UV rays, considered to be the main risk factor for such cancers.
The research states that vitamin B3, which is also called nicotine acid or niacinamide, plays a crucial role in DNA repair and cell signalling and is found in every day food items.
For the study, researchers isolated cells from non-melanoma skin cancer patients, which were then treated with three different concentrations of NAM, a form of vitamin B3.
The results concluded that pre-treatment with NAM 24 hours before UV radiation protected the cells from DNA damage and oxidative stress caused by UV rays. However, they warned that the protection offered by Vitamin B3 is short-lived so it should be consumed not later than 24-48 hours before sun exposure.

Vitamin B3 may protect against skin cancer caused by UV rays: study

A form of vitamin B3 may offer protection from non-melanoma skin cancers, often associated with UV rays, a new study by Italian researchers has found.

A form of vitamin B3 may offer protection from non-melanoma skin cancers, a new study by Italian researchers has found.
Presented at the meeting of European Academy of Dermatology and Venereology, the study claims that a form of vitamin B3 may protect skin cells from the harmful UV rays, considered to pose cancer risks.
The research states that vitamin B3, which is also called nicotinic acid or niacinamide, plays a crucial role in DNA repair and cell signalling and is found in every day food items.
For the study, researchers isolated cells from non-melanoma skin cancer patients, which were then treated with three different concentrations of NAM, a form of vitamin B3.
The results concluded that pre-treatment with NAM protected the cells from DNA damage and oxidative stress caused by UV rays. However, they warned that the protection offered by Vitamin B3 is short-lived so it should be consumed 24-48 hrs before exposing oneself to the sun.

White rice and diabetes: 21 nation study highlights risk

There may be a high risk of diabetes related to the consumption of white rice, South Asians more at risk, study observes.

There may be a high risk of diabetes linked to the consumption of white rice, a new analysis of over 1,30,000 adults from 21 countries over a span of a decade has shown. Comparing the data from Pakistan, India and Bangladesh with the rest of the world, the study stated that the risk may be more prominent for the South Asian population.&nbsp;
Led by&nbsp;Bhavadharini Balaji,&nbsp;The PURE study considered&nbsp;participants who consumed over one cup or 150 g of white rice a day. Over the course of the study, 6129 participants developed diabetes out of the 132,373 people involved.&nbsp;
It was found that the highest consumption of white rice was seen in South Asia, where people ate 630 g a day, followed by South East Asia at 239g. The study noted that a high consumption of rice meant a lower consumption of foods like wheat, fibre and dairy products. Onset of diabetes was correlated to the amount of white rice consumed.
There was a discrepancy in China however, where rice is a staple. Incidences of diabetes associated with white rice were fewer, which could be attributed to the kind of sticky rice which is consumed there.
White rice has a high glycemic index, which may lead to a high glycemic load in the diet. As milling the rice makes it lose its Vitamin B content, the authors recommended adding more legumes and pulses to the diet.

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