Iron-Rich Foods: Nourishing Your Body's Vitality

Iron is an essential mineral that plays a crucial role in various bodily functions, including oxygen transport, energy production, and immune system support. Ensuring an adequate intake of iron is essential for overall health and vitality. Its deficiency disturbs the auto immune system of our body, makes you feel fatigue and pale, memory loss, low absorption of nutrients. So, if you feel these symptoms, it’s time for you to check your hemoglobin. Kids and pregnant women require more iron compare to others. There are different ways of increasing the iron content in your diet. Some of them are mentioned below, how much iron is required and which food is appropriate for your body.

 Iron deficiency can be cured by-

  • Taking supplements: There are lots of iron supplements available in the market with different salt and composition. Look for the one which suits you. As many are not able to tolerate iron supplements and faces constipation or loose motion after consumption. Consult your doctor if you face any of these.
  • Iron rich food: Iron content is also found in many fruits, vegetables, pulses, dry fruits and grains. Take them in the right quantity to fulfill your daily requirement. We will discuss the list of food items which are good in iron content in the section below.
  • Cooking in Iron vessel: Cooking in iron vessel is a healthy option than to cook in non stick or aluminum. Iron vessel cooked food absorb the iron from the vessel and this iron will add on to your daily requirement.

Daily requirement of iron-

  • For Children (age 1- 10 years) : 7 to 10 mg per day
  • For female (age 19-50 years): 18-20 mg per day
  • For male (age 19 -50 years): 8mg per day
  • Pregnant women requires : 25 – 27 mg per day
  • Lactating mothers requires : 9 to 10 mg per day

Absorption of Iron:

Factors that support absorption of iron

  • Vitamin C helps in absorption
  • Amino acid
  • Cooking in iron vessel
  • Gastric juices

Factors that hinders absorption of iron

  • Calcium, never take iron and calcium together. As calcium hinders the absorption of iron.
  • Tannins
  • Antacids

Food which is rich in iron:

1)Sesame Seeds :

It is the richest source of iron. These seeds can be consumed in the form of milk or ladoos or add in parathas or in tempering.

100 gm of sesame seeds =  14.6 mg of iron

2)Pumpkin Seeds: Pumpkin seeds are known for its anti inflammatory properties, it maintains the magnesium level and have good amount of iron content. You can have seeds in the roasted form or just like that, depends upon your taste. 

100gm of pumpkin seeds  =  3.3mg of iron

3)Raisins/ Munakka:

Raisins have many health benefits, that is why it is being suggested to take the raisins empty stomach daily for your benefits. It controls acidity, rich in iron content and promotes immunity.

100gm of munakka = 1.8 mg of iron

4)Spinach :

Green leafy vegetables are always a good source of iron, full of anti-oxidants and it prepares your body to fight against diseases. It also helps in improving your eye health.

½ cup of spinach = 3mg of Iron


Like all green vegetables broccoli is also rich in iron content. Broccoli contains anti-oxidants, helps boosting the immunity and improves your skin and hair health.    

100gm of broccoli = 0.7 mg of iron


Beans are rich source of iron and protein. It aids healthy digestion and improves heart health. Consume soybeans in the form of salad or soy fried rice or soy milk.

½ cup of soyabean = 4.4 mg of Iron

7)Pulses/ Lentils/ Dal:

Pulses is the staple food cooked daily in our houses. They also become the daily source of iron. It also aids in controlling blood sugar, supports good digestion and source of dietary fiber.

1bowl of pulse = 4.3 mg of iron

8)Kidney beans/ Rajma:

Kidney beans are another source of iron, to prepare them , they need to be soaked 8-10 hours for better absorption of its nutrients. Eat them with rice, make tikkis/ patties from them, try making some Mexican cuisines which includes kidney beans in their dishes.

1cup of kidney beans = 3.1 mg of iron 

9)Chickpeas/ Chole/ Chana:

Like kidney beans, chickpeas need to be presoaked for getting better nutritional value. Chickpeas also used for weight loss, prevents from cancer, strengthens bone and muscles

1 cup of chickpeas=  2.7 mg of iron

10)Jaggery/ Gur:

It is the unprocessed form of sugar and is the rich source of iron. It is recommended to eat jaggery with roasted gram chana empty stomach if you are anemic or low in iron content.

100gm of jiggery =  11 mg of iron

11)Finger millet/ Ragi :

In some places, finger millet is the first food for babies. It is rich in iron and calcium and easy to digest grain.

100gm of ragi =  3.9 mg of iron

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