Iron is one of the most essential nutrients required by the human body. Without enough iron in the body, our body cannot produce enough hemoglobin and this results in sluggishness and lack of energy for even the simplest daily tasks. According to Delhi-based nutritionist Dr. Anita Verma, “Iron is important for people of all age groups. Deficiency of any kind can slow down the absorption of minerals, make you lethargic and in children, it can stunt their growth. Might as well slow it down. Unlike other vitamins and minerals, you don’t need to load up on supplements. You can increase the level of iron in your body by consuming iron-rich foods. What’s even better is that these foods are commonly found in our Indian kitchens – from beetroot to spinach, here are some common Indian foods that can help you meet your daily iron requirements.
Here are 5 common Indian foods that can help you meet your daily iron requirement:
1. Chana:
A common Indian ingredient in many curries and vegetarian dishes, chickpeas along with other common legumes are considered good for combating iron deficiency. We have always known that legumes are a storehouse of many nutrients, but a WHO post clarified that legumes such as beans, lentils and chickpeas are excellent in maintaining healthy iron levels in the body.
Chickpeas and other legumes are good sources of iron
(Also read: Iron Deficiency: What Happens to Your Body When Iron Deficiency?)
2 eggs:
From breakfast and bhurji to special egg curries for dinner, we almost regularly include simple eggs in our diet, but if you are suffering from iron deficiency, you have more opportunities to include them in your diet. reason. Eggs are known to be naturally rich in many essential elements including iron, vitamins and proteins. According to the USDA, 100 grams of eggs contain up to 1.2 milligrams of iron for your daily needs.
Increase your egg intake for better iron levels
3. Beet
Beetroot is rich in various nutrients like potassium, phosphorous, calcium, carbohydrate-protein and iron. According to Shilpa Arora, Macrobiotic Nutritionist and Health Coach, ‘Beetroot is excellent for replenishing iron levels in our body.’ The vitamin C content of the vegetable also helps in improving the iron stores of the body.
Beetroot has a good amount of iron
4. Amla:
Another tried and trusted ingredient from an Indian pantry, amla especially when combined with beetroot, it does wonders for the iron requirements of our body. Amla contains high levels of Vitamin C which is considered to be the most powerful enhancer of iron absorption in our body. According to the Academy of Nutrition and Dietetics, combining “vegetarian sources of iron with vitamin C in a single meal” may help you treat iron deficiency.
Vitamin C present in Amla fulfills iron deficiency.
(Also read: 7 Vitamin C Drinks That Will Increase Iron Levels in Your Body)
5. Spinach:
The relationship of papaya to its iron-like power must have been our first introduction to spinach, right? And turns out our favorite ‘sailor man’ was totally right. Dark leafy greens have been recognized as another premium source of iron by the WHO and experts around the world. As winters are approaching, try to include more and more spinach dishes in your daily diet to fight iron deficiency.
Green leafy vegetables like spinach can help overcome iron deficiency
Yellow; These 5 common Indian foods will help you maintain a healthy iron level and may help protect you from iron deficiency.
Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more details. NDTV does not take responsibility for this information.
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