15 Indian Foods Rich in Iron

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iron rich indian foods

Iron is an essential mineral for our body. It’s the main element of haemoglobin i.e. a protein present in our red blood cells. It carries oxygen throughout the body. Iron is generally found in various foods. According to a report published by the National Library of Medicine, the recommended daily intake for men above the age 19 is 8 mg and women between the age groups of 19 to 50 should take 18 mg/day. Iron deficiency may cause weakness, fatigue, anaemia and many serious problems. In India, a large part of the population suffers from the iron deficiency. This problem is more prevalent among infants, young children, and pregnant women. That’s why everyone must eat Iron Rich Indian Foods. We have listed 15 Indian foods rich in iron content. Take a look.

Vegan-approved sources of iron 

Here are a few iron rich Indian foods for vegetarians.

Iron Rich Food #1 – Soybean  

soyabean: iron rich indian foods

Soybean can boost your iron content. It has several health benefits. 100 grams of soybean provides 15.7 mg of iron.

Iron Rich Food #2 – Spinach

Spinach - Iron rich food

Spinach is the best option for vegetarians. It’s rich in iron content. If you want to improve haemoglobin level, you must take this leafy vegetable. 100 grams of spinach provides 2.5 mg of iron.

Iron Rich Food #3 – Chia Seeds

Chia Seeds - Indian iron rich foods

Chia seeds already made a significant place in the Indian kitchen. 100 grams of this seed provides 7.7 mg of iron.

Chia seeds are one of the most popular superfoods in India. They’re easy to digest when prepared properly and a very versatile ingredient that adds easily to recipes.

Iron Rich Food #4 – Dates

Dates - Indian iron rich foods

Dates can help you to meet the minimum iron requirements. It can be consumed in dried form100 grams of dates may provide 1 mg of iron.

Iron Rich Food #5 – Brown Rice

Brown Rice - Indian iron rich food

These days Brown Rice is considered healthiest food. It’s rich in iron content. 100 grams of brown rice provides 0.4 mg of iron.

Iron Rich Food #6 – Potatoes

Potatoes - Indian iron rich food

Potatoes are not only rich in iron but also provide vitamin C. So, it’s become easier to absorb iron in your body. A medium size potato with skin provides 3.2 mg of iron.

Iron Rich Food #7 – Broccoli

Brocolli - Indian iron rich food

Nowadays, this vegetable is gaining popularity due to its immense health benefits. It is also rich in iron content.

Iron Rich Food #8 – Bananas

Banana - Indain iron rich food options

Banana is packed with several minerals like potassium and iron.

Iron Rich Food #9 – Tofu

Tofu - Indian Iron rich food options

Tofu is derived from soymilk. It’s an excellent source of iron. 100 gm of tofu provides 2.7 mg of iron.

Iron Rich Food #10 – Nuts

Nuts - Indian Protein rich food options

Nuts like peanuts, almonds, cashew are also rich in iron content. They can be consumed raw or cooked. They provide essential energy throughout the day. People suffering from asthma must avoid peanuts.

Iron Rich Food #11 – Dark chocolates

Dark Chocolate - Indian protein Rich food options

If you are a chocolate lover, here is a good news for you. Dark chocolate (80%) is good for your health. 100 gm dark chocolate provides 17 mg of iron.

Animal sources of iron

Here are a few iron-rich Indian foods for non-vegetarians.

Iron Rich Food #12 – Red Meat 

Red Meat - Indian Protein Rich Food option

Red meat is the best source of haeme iron. It’s easily absorbed in our body. Do not consume red meat if you are suffering from cardiovascular disease.

Iron Rich Food #13 – Seafood 

Sea food - Indian Protein Rich food option

Seafood also contains a good amount of iron. If you have a low haemoglobin level, you can consume Indian Salmon or Mackerel. They are rich in iron content and omega-3-fatty acids.

Iron Rich Food #14 – Chicken Breast

Chicken Breast - Indian protein rich food options

Chicken is a lean protein and it’s an important iron-rich animal source. 100 grams of chicken breast provides 1 mg of iron.

Iron Rich Food #15 – Liver

Liver - Indian Iron Rich Food option

Liver and heart of animals and poultry store maximum amount of iron. That’s why liver of chicken, beef, and pork is generally recommended for people with anaemia. You can make liver as your source of iron.

So, you have got the list of 15 iron-rich Indian foods. Include these foods in your daily diet. Choose iron rich foods from our list as per your food habit. Eat them on a regular basis and stay healthy.

iron rich indian foods

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