- List of 20 Iron Rich Foods in India
- 1. Spinach
- 2. Mushroom
- 3. Rajma beans (kidney beans)
- 4. Chole (Chickpeas)
- 5. (White) Rice
- 6. Chana roasted
- 7. Dry apricots
- 8. Cashew
- 9. Whole wheat flour
- 10. Wheat bran
- 11. Soya-bean
- 12. Sesame seeds
- 13. Puffed rice
- 14. Ram dana (Rajgiri) Amaranth
- 15. Urad
- 16. Mung beans
- 17. Oatmeal
- 18. Peanuts
- 19. Pistachio
- 20. Cumin seeds
- Health benefits of Iron:
- Causes of iron deficiency
Humans cannot live without iron, a mineral crucial to their health. The most abundant source of iron in human tissue is the red blood cell. In addition to reducing fatigue, managing iron levels can also help prevent its causes. Several other functions for iron include boosting haemoglobin, aiding in the treatment of anaemia, and enhancing immune function.
An iron overdose is extremely rare. If an individual has more iron in their system than is needed, their body will normally reserve it. Some illnesses may require you to use iron supplements, but most people can obtain all the iron they need from their diet.
List of 20 Iron Rich Foods in India
Almost every food we eat in India contains some iron but there are a few foods that contain a high amount of iron. I have listed all the foods that are high in iron below.
Serve with half a cup (with or without salt, cooked or boiled) – 90 grams
Amount of iron in 100g (17% of the recommended intake) 3.2 mg
Number of calories – 20
A notable list of nutrients is Protein, Vitamin A, Vitamin K, Folate, Vitamin C, and Dietary Fibre.
USDA Data reveals that frozen and chopped spinach nor whole-leaf spinach have the same amount of iron as raw, fresh spinach leaves. Women during pregnancy are advised to consume spinach because of its iron content which treats paleness, headaches, and cravings.
Benefits: It’s one of the best foods to lose weight. Additionally, spinach is rich in Vitamin A. Vitamin A promotes healthy skin, hair, and prevents certain eye disorders in the elderly. Additionally, vitamin K content keeps bones healthy and lowers blood pressure.
One cup (cooked, drained, without salt) – 156 grams
Iron Content – 2.7 mg (the daily recommended intake for iron is 15%)
The daily calorie intake for this meal is 44 calories
Notable Nutrients– Pantothenic acid, copper, riboflavin, riboflavin, and selenium
The iron content of oyster mushrooms is twice that of shiitakes and Portobello mushrooms, for example. In addition to helping prevent fatigue, nausea and headaches caused by iron deficiency, mushrooms contain iron.
Health Benefits- The iron content of this vegetable is also high. Selenium is an antioxidant that helps prevent certain types of cancer as well as release internal toxins from the body. Additionally, vitamins B2 and B3 promote healthy red blood cells and promote digestive and nervous system function.
3. Rajma beans (kidney beans)
Serving size – 1/2 cup (prepared without salt, cooked, or boiled) – 90g
(Daily recommended intake of iron is 15%) Iron Content – 2.7 mg
There are 110 calories in this serving
Notable Nutrients– Folate, phosphorus, manganese, fibre, and protein
Iron deficiency issues can be prevented by consuming kidney beans regularly. As well as raising haemoglobin levels, it reduces paleness.
Health Benefits- Rajma contains protein and dietary fibre that promote healthy hair and nails, as well as improving your digestive system. Therefore, they are a key component of vegetarian diets aimed at weight loss. Bone health is another benefit of manganese.
4. Chole (Chickpeas)
(Cooked, boiled without salt) Serving Size- 1/2 cup
The daily recommended intake of iron is 2.3 mg (13% of your daily allowance)
Approximately 135 calories
Notable Nutrients– Protein, Fibre, Folate, Copper, and Phosphorus
Iron Deficiency Issues Cure- Chickpeas traditionally help to treat anaemia by reducing its symptoms and reducing problems such as paleness, headaches, soreness of the mouth, and strange cravings caused by iron deficiency.
Dietary fibre is beneficial for health in a variety of ways, including lowering cholesterol levels, promoting weight loss, and improving digestion.
5. (White) Rice
158 grams (Cooked long-grain) per cup
(11%) of the daily recommended iron intake is found in 1.9 mg of iron per serving.
Iron Deficiency Issues Resolved- White rice helps restore in addition, it helps prevent Alzheimer’s. iron levels that are deficient in the body can cause anxiety, insomnia, cold feet, and various infections that result from iron deficiencies.
Another healthy Indian food that contains iron. Nutrition present in white rice contributes to a healthier metabolism as well as an improved immune system overall.
6. Chana roasted
1/8 cup – 65 grams
(11%) Of the recommended daily iron intake, there is 2 mg in this product.
A total of 124 calories are consumed
Notable Nutrients– Fibre content in roasted Protein, Dietary Fibre, Manganese, Folate, Copper
The consumption of roasted Chana can prevent anaemia and increase haemoglobin count, according to a renowned sports nutritionist and dietician. Additionally, it increases energy levels, which can help combat fatigue and weakness caused by an iron deficiency.
Chana prevents heart disease and improves digestion. In addition to boosting energy levels, this healthy snack also helps maintain weight.
7. Dry apricots
Served in 1/2 cup portions: 65g per serving
The iron content of this food is 1.8 mg (10% of the recommended daily allowance)
Dietary fibre, vitamin A, vitamin E, potassium, and protein are notable nutrients
Deficiencies in iron are solved with dried apricots- When iron content in dried fruits as compared to raw fruits, dried apricots came in second. In addition to increasing haemoglobin levels, dried apricots reduce skin pallor and hair brittleness.
Dry apricots contain potassium, which lowers hypertension and regulates blood pressure. To maintain healthy eyes, vitamin A is necessary.
Raw – 28 g, serving size – 1 oz
It contains 1.9 mg of iron (10% of the daily recommended intake)
Problems related to iron deficiency are cured by cashew nuts, such as headaches, fatigue, and weakness.
It is said that cashews prevent the formation of gallstones and microbial infections. As well as magnesium being beneficial to bones, cashews contain vitamin E.
9. Whole wheat flour
Size of serving: 1 cup (120g, 4 Roti or Chapati)
Iron Content – 4.7 mg (26% of the daily recommended intake)
Dietary Fibre, Protein, Manganese, Selenium, and Phosphorus are all essential nutrients.
The iron content of whole wheat flour helps in reducing cravings and shortness of breath caused by iron deficiency. Additionally, it offers almost all your daily recommended intake, which helps reduce fatigue, headaches, and dizziness.
Iron-rich foods are the main source of nutrition for Indians. Magnesium is found in large amounts in wheat flour, which can assist in preventing type 2 diabetes. Additionally, it reduces chronic inflammation, prevents gallstone formation, and improves metabolism.
10. Wheat bran
1 cup (58 grams) per serving
It is rich in iron, with a daily intake of 6.1 mg (34%).
Among the important nutrients are fibre, protein, manganese, magnesium, and vitamin B6.
Wheat bran has similar iron-rich properties to bran flakes, as discussed in the benefits of bran flakes above. Combats fatigue, shortness of breath, and prevents cravings. Wheat bran also provides additional energy due to its high iron content.
Benefits of Wheat Bran- Wheat bran is high in dietary fibre, which prevents constipation and keeps you full for a long time, preventing cravings. As well as cancer prevention, it may prevent cancers like stomach cancer, breast cancer, and gallbladder cancer.
Cooked, boiled, salt-free: 1/2 cup (86.1 grams)
4.4 mg of iron (25 percent of daily recommended intake)
Contains high fibre, omega-3 and omega-6 fatty acids, calcium, vitamin K, iron, manganese, and riboflavin.
A soybean diet cures iron-deficiency issues by boosting your energy, lowering fatigue levels, and relieving dizziness. Additionally, it improves your energy and physical activity.
Among vegetarians, soybeans ranked as one of the top iron-rich foods according to a study in the American Journal of Clinical Nutrition.
A vegetarian food rich in protein and iron, soybeans helps you keep full and gain lean muscle mass quickly. Your body will tone and lose weight this way. The hair and nails are healthier as a result.
12. Sesame seeds
1 oz, 28 grams per serving
4.1 mg of iron (23% of daily recommended intake)
Dietary fibre, protein, calcium, copper, vitamin B6, vitamin B6, Vitamin B6, vitamin B2 and vitamin B6 are noteworthy nutrients
Cure for Iron Deficiency- Within a small leaf of these wonderful seeds, there is a large amount of iron. Additionally, it treats pale skin and dry, brittle nails. It also helps with fatigue.
Phosphorus and calcium, which are found in sesame seeds, promote bone health and make bones stronger. Dental health is also improved. Inflammation and diabetes are also prevented by it.
13. Puffed rice
Serving size: 1 cup, 14 grams
The total iron content is 4.3 mg (24 % of what is recommended for a daily diet)
Vitamin B-6, protein, magnesium, potassium, and fibre are important nutrients.
Having brittle nails is relieved by the iron content of puffed rice, which strengthens them and alleviates iron deficiency issues. Additionally, you can strengthen your teeth and bones.
Puffed rice’s light texture and volume can provide health benefits by supporting digestion. Dietary fibre also promotes a feeling of fullness and prevents constipation. In addition, puffed rice contains antioxidants that boost the immune system.
14. Ram dana (Rajgiri) Amaranth
Serving Size – 1 cup (uncooked) – 52 grams
The iron content is 3.8 mg (20% of the daily recommendation)
Dietary fibre, zinc, vitamin B6, manganese, magnesium, protein, and manganese are important nutrients.
Amaranth treats iron deficiencies – Amaranth gives a lot of energy to anaemic patients since it has an iron content that reduces fatigue, weakness, and fatigue.
Researchers have tested the phytochemical compounds in amaranth seeds which have been found to reduce the risk of cancer. Also, the amaranth oil may prevent cardiovascular disease and can be used as a treatment.
Half a cup (cooked, boiled, salt-free) – 85 grams
Iron content: 1.8 mg (10% of the daily recommended intake)
Nutrients to Look for: High Protein and Dietary Fibre, Folate, Thiamine, Manganese
Haemoglobin Count Increased and Anaemia Prevented- Black gram helps in increasing haemoglobin count and preventing anaemia altogether. Additionally, it increases energy levels, which can help combat fatigue and weakness caused by an iron deficiency.
16. Mung beans
A serving size of 1/2 cup (cooked, boiled, without salt) is 100 grams
Iron content – 1.4 mg (8% of recommended daily intake)
Nutrients to Look for: High Protein and Dietary Fibre, Folate, Thiamine, Manganese
Mung beans are vital in the cure of iron deficiency issues, as they lower fatigue levels and provide energy levels throughout the day. Furthermore, sprout mung salads are low-calorie nutritional sources, which is ideal for people on a diet.
Approximately 35 grams per serving
Iron content: 1.2 mg (7% of recommended daily intake)
Protein, Dietary Fibre, and Magnesium are notable nutrients
Oatmeal iron aids in increasing red blood cells production along with haemoglobin production, preventing iron deficiency issues. In addition to preventing fatigue and nausea, it treats anaemia.
Oatmeal contains dietary fibres, which keep you full for a long time, maintains weight, lowers blood sugar levels, and improves digestion, so it is highly recommended by the U.S. USDA. Cancer and heart diseases can both be prevented with zinc.
The serving size is 28 grams (1 ounce).
The iron content of this food is 1.3 mg (7% of the daily intake recommendation).
Important nutrients include protein, copper, niacin, folic acid, omega-6 fatty acids, and ferrous sulphate
Problems caused by iron deficiency are cured – Peanuts promote red blood cell production, which prevents paleness caused by anaemia.
Peanuts have a high protein content with high-fat content. Therefore, peanuts should be consumed in moderation. Aside from its anti-cancer properties, it also has antioxidant properties.
A single tablespoon of peanut butter contains around 9.4 grams of protein, which accounts for 19.0% of a day’s protein intake. Peanut butter has been used as a muscle-building protein for centuries.
Approximately 28 grams of a dry roasted, 1-ounce serving
This product contains 1.2 mg of iron (7% of the recommended daily intake).
Pistachios relieve iron deficiency issues, including nausea, fatigue, and brittle nails.
The consumption of roasted Pistachios can prevent anaemia and increase haemoglobin count, according to a renowned sports nutritionist and dietician. Additionally, it increases energy levels, which can help combat fatigue and weakness caused by an iron deficiency.
Pistachios prevents heart disease and improves digestion. In addition to boosting energy levels, this healthy snack also helps maintain weight.
20. Cumin seeds
Approximately one tablespoon (2 grams) per serving
1.3 mg of iron (7% of daily recommended intake)
Consuming cumin helps to maintain energy levels and to prevent fatigue due to iron deficiency. Moreover, cumin seeds contain iron, which plays a role in maintaining heart health. Aside from assisting in digestion, Jeera Water also helps maintain weight by relieving constipation and bloating.
Health benefits of Iron:
1. Anaemia treatment
Iron helps treat anaemia, one of the world’s most prevalent nutritional deficiencies. Anaemia is caused by low haemoglobin levels. A person with anaemia may experience fatigue, dizziness, shortness of breath, rapid heart rate, and overall feeling of weakness and sickness.
2. Enhances Haemoglobin
In the body, iron is essential for the formation of haemoglobin, the protein responsible for transporting oxygen in the blood. The loss of blood occurs in many ways, including when one is injured. Therefore, an additional supply of haemoglobin is necessary. A woman’s menstrual cycle causes her to lose blood each month, and as a result, she may be more susceptible to anaemia.
3. Boosts energy and combats fatigue
Both men and women may benefit from iron when they suffer from unexplained fatigue. A low iron level can still make one feel fatigued, even if they are not anaemic. The chances of women experiencing this are higher during their reproductive years.
There is more to fatigue due to iron deficiency than just a normal amount of sleepiness. People experience fatigue that affects their daily routine, and activities can become exhausting and unpleasant as a result.
You can raise your iron levels by taking iron-rich foods and supplements. This can reduce feelings of fatigue and exhaustion. Cast iron cooking can also contribute to a healthier diet.
4. Boosts endurance of muscles
Metabolic impairment is associated with low iron levels in muscles. For muscle contractions and endurance, adequate iron levels are essential. (Anaemia can cause weakness in muscles.)
Low iron levels also contribute to fatigue. Deficiency in iron leads to inflammation of the muscles. Haemoglobin rich in iron reduces pain by repairing tissue damage.
5. Immune booster
The immune system is strengthened by iron. A healthy body produces haemoglobin, which supplies oxygen to damaged tissues, organs, and cells and aids the fight against disease and infection. The immune system and healing process are hampered by low iron status.
6. Concentration is improved
Iron deficiency reduces cognitive function. When blood iron levels drop, concentration and attentiveness are affected almost immediately. Concentration and mental performance can be enhanced by restoring iron levels to a normal range.
7. Bruising is reduced
Bruising is often caused by a low iron status or an actual iron deficiency. Blood clots are controlled by platelets, which are produced and function by haemoglobin. The presence of frequent bruising suggests that the internal clotting process isn’t functioning correctly. Supplementing iron can help if low iron causes frequent bruising.
8. Ensures a good night’s sleep
Low iron stores are linked to sleep issues, such as restless sleep and sleep apnea, according to a study published in 2015. Iron therapy has been found to improve restless sleep in children with autism from a 2007 study.
Potential side effects
Iron supplements are most often associated with an upset stomach. Some forms of iron are associated with constipation as a side effect. In most healthy adults, iron overload in the diet is unlikely. A genetic disorder may increase a person’s ability to absorb iron from food.
Free radicals can be created from iron overload, causing organs and tissues to become damaged. This increases the risk of certain cancers.
It is possible to suffer nausea, vomiting, and stomach discomfort if you take high doses of iron supplements. Overdoses of iron can cause internal bleeding, seizures, comas, and even death.
Certain medications, such as those used for the treatment of restless leg syndrome and thyroid disorders, may be less effective when taken with iron supplements. In a clinical setting, reflux medication reduces the amount of iron absorbed from food or supplements. Taking prescription medications may require you to take iron supplements, so speak with your doctor about this.
Preparation and administration
Most adults benefit from oral iron supplementation at a dose of 8 to 27 milligrams (mg). In pregnancy and for iron-deficient people, higher doses are typically prescribed. Food should be consumed with iron supplements.
Causes of iron deficiency
You might notice that your diet is inadequate in iron if you do not eat enough of it each day. A major deficiency of iron in your diet is the primary cause or reason for iron deficiency. Women generally lose a great deal of blood during their menstrual cycle, which may be another reason.
As a result, your body’s iron content could drop. A woman’s pregnancy also requires her offspring to absorb a great deal of iron. Perhaps your body is unable to absorb iron, which is another important factor. Small intestinal problems are usually responsible for this.
The lack of iron occurs if you have celiac disease or any other similar condition.
Why do women require more iron?
The number of iron men needs in a day is much less than the amount a woman needs, which is 18 mg per day. During menstruation, a woman loses a large amount of blood, which can affect the body’s overall iron level.
Women also need it because of pregnancy stages. The fact that iron is necessary for your body and brain to function well is also important.
Possible problems due to iron deficiency
No matter how much you eat or how well you sleep, you feel tired all the time. It is also possible that you will face the problem of anaemia, which is a disease caused by iron deficiency, in which your haemoglobin counts decrease, which is extremely low.
A deficit in iron can also result in anxiety, cold hands and feet, strange cravings, mouth ulcers, weak nails, hair loss, damaged skin and hair, pale skin, and shortness of breath.
Aside from gastrointestinal bleeding and ulcers, you can also suffer from stomach ulcers. You could suffer from heart failure if it is too serious. Consuming the daily recommended iron intake is therefore important.
Getting to the Bottom Line
Several different foods contain iron, including many plant foods. The plant foods listed in this article not only provide a good source of iron but also contain a wide variety of other nutrients and beneficial plant compounds. Therefore, including them in your diet will help meet your iron needs as well as improve your overall health.