Top 10 Iron-Rich Indian Foods (All of Them are Vegetarian)

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Iron is a vital mineral that plays a crucial role in maintaining overall health and well-being. It is essential for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body.

Iron is also essential for physical growth, neurological development, cellular functioning, and synthesis of some hormones.

Dietary iron is mainly of two forms: heme and non-heme iron. Plants and iron-fortified foods contain non-heme iron only, whereas meat, seafood, and poultry contain both heme and non-heme iron. Heme iron, which is formed when iron combines with protoporphyrin IX, contributes about 10% to 15% of total iron intakes in western populations.

Iron deficiency can lead to fatigue, weakness, and impaired cognitive function, shortness of breath, dizziness, headache etc,. Fortunately, Indian cuisine offers an abundance of delicious and nutritious foods that are naturally rich in iron.

In this blog, we’ll explore some of the best iron-rich foods in India and how you can incorporate them into your diet to boost your iron intake and support your overall health.

How Much Do You Need?

According to the National Institutes of Health (NIH), the recommended daily intake of iron varies by age and gender in milligrams (mg).

• Men (19-50 years): 8 mg/day
• Women (19-50 years): 18 mg/day
• Pregnant Women: 27 mg/day
• Breastfeeding Women: 9 mg/day
• Children and Adolescents: Varies by age

While tolerable upper intake levels (UL) of iron is 40-45 mg of iron a day.

And the average daily level of intake estimated to meet the requirements of the most adults is 18 mg for iron.

Special Considerations

All the iron rich Indian foods mentioned in this article are plant based foods, here are some special considerations for filling your iron requirement.

• During pregnancy, plasma volume and red cell mass increase significantly due to higher maternal red blood cell production. This necessitates more iron to support fetal and placental development. Iron deficiency during pregnancy raises the risk of maternal and infant mortality, premature birth, and low birthweight.
• Frequent blood donors need more iron because each blood donation removes a significant amount of iron from the body. A standard blood donation (about 500 milliliters) can deplete the body of approximately 200-250 milligrams of iron. This loss can lead to reduced iron stores, increasing the risk of iron deficiency and anemia over time.
• Vegetarians/Vegans may need 1.8 times more iron than non-vegetarians because the body does not absorb non-heme iron as well as heme iron.
• Menstruating women need higher iron needs due to blood loss during menstruation.
• Athletes may also have higher iron needs due to increased red blood cell production and potential loss of iron through sweat.

Iron-Rich Indian Foods 

1. Spinach (Palak)

Spinach is a nutrient-packed leafy green vegetable that is rich in iron, as well as vitamins A, C, and K, and folate.

Whether used in curries, soups, or salads, spinach adds flavor and nutrition to any dish.

Palak paneer, a popular Indian dish made with spinach and cottage cheese, is a delicious and satisfying way to enjoy this iron-rich vegetable.

100 grams fresh spinach contains 2.7 mg of iron, which is 15% of the Daily Value (DV).

You will be surprised to know that the 100 grams of cooked spinach contains 3.6 mg of iron, which is 20% of the DV.

It is because of reduced water content and raw spinach is loaded with oxalic acid which hinders the absorption of iron and calcium, however it breaks down in higher temperatures or when cooked, increasing the bioavailability of iron and other minerals.

2. Lentils (Dal)

Lentils are a staple in Indian cuisine and are an excellent source of iron, protein, and dietary fiber.

With various varieties such as matki dal (Moth beans), chanal dal (Chickpea), toor dal (Pigeon pea), moong dal (Mung bean), and urad dal (Urd bean), there are endless possibilities for including lentils into your meals. Matki dal, which are native to Rajasthan, are the richest source of iron of all lentils.

Iron content (100 grams, raw, mature seeds):

• Toor dal: 5.23 mg (29% DV)
• Moong dal: 6.74 mg (37% DV)
• Urad dal: 7.57 mg (42% DV)
• Matki dal: 10.85 mg (60% DV)
• Chana dal: 4.31 mg (24% DV)

It’s important to note that these iron values are based on raw lentils, and their bioavailability increases significantly after cooking as antinutrients in them are broken down, making them even more beneficial for your health.

Enjoy them in hearty soups, spicy curries, or as a side dish with rice or roti. Dal tadka, a flavorful dish made with tempered lentils and spices, is a beloved food in many Indian households.

3. Chickpeas (Chana)

Chickpeas, also known as garbanzo beans, are a versatile legume that is packed with iron, protein, and fiber.

Whether used in curries, salads, or snacks, chickpeas are a nutritious addition to any meal.

A 100 gram-serving of raw chickpeas contain 4.3 mg, which is approximately 24% of the DV of iron. While the same serving of cooked chickpeas contain 2.89 mg (16% of the DV).

You can eat raw chickpeas in the morning soaked overnight, which makes them soft and digestible or you can also have them in sprouted form, which is even more nutritious.

Chana masala, a spicy and sour chickpea curry, is a classic Indian dish that is both satisfying and nutritious.

Roasted chickpeas seasoned with spices make a delicious and crunchy snack option.

4. Tofu

Tofu, made from soybeans, is a plant-based source of iron and protein that is commonly used in Indian cooking and all around the world.

Whether grilled, stir-fried, or blended into curries, tofu absorbs the flavors of the spices and seasonings it is cooked with, making it a versatile ingredient in a variety of dishes.

100 grams of regular raw tofu prepared with calcium sulfate contains 5.36 mg of iron, offering around 30% of your daily needs.

Tofu tikka masala, a creamy and flavorful dish made with marinated tofu and a rich tomato-based sauce, is a classic Indian vegetarian favourite dish.

5. Fenugreek Seeds (methi)

Fenugreek seeds are a noteworthy addition to any diet focused on iron rich foods.

These small, aromatic seeds, often used in Indian cuisine and traditional medicine, pack a significant iron punch.

Just a tablespoon (about 11 grams) of fenugreek seeds provides around 20% of the daily recommended intake of iron.

Fenugreek seeds also offer a host of other benefits, including improving digestion and regulating blood sugar levels.

Incorporating fenugreek seeds into your diet is relatively easy. Usually they are added to curries, stews in Indian cuisine.

Additionally, fenugreek seeds can also be soaked in water overnight and consumed on empty stomach, added to smoothies, recipes, or used as a spice.

6. Pearl Millet (Bajra)

7. Drumstick Leaves (Moringa)

Drumstick leaves, also known as moringa leaves, are a powerhouse of nutrients, including iron, calcium, vitamins A, C, and E, and antioxidants.

100 grams of cooked drumstick leaves contain 2.32 mg of iron, which is about 13% of the DV.

They are commonly used in South Indian cuisine to make dishes like drumstick leaves sambar, a sour and flavorful lentil stew, or drumstick leaves stir-fry with coconut.

8. Sesame Seeds (Til)

Sesame seeds are a rich source of iron, calcium, magnesium, and zinc.

They are commonly used in Indian cooking to add flavor, texture, and nutrition to dishes. Sprinkle toasted sesame seeds on salads, stir-fries, or cooked vegetables for a crunchy and nutritious garnish.

Til laddu, a traditional Indian sweet made from sesame seeds, jaggery, and ghee, is a popular treat enjoyed during festivals and celebrations.

Generally, a single til laddu contains about 10 to 15 grams of sesame seeds. And a single tablespoon (9 grams) of sesame seeds can fill about 7% of your daily iron requirement.

Just have a sesame seeds laddu everyday, which may contribute to your daily iron needs.

9. Pumpkin Seeds (Kaddu ke Beej)

Pumpkin seeds are a nutritious snack that is high in iron, protein, and healthy fats.

They can be roasted and seasoned with spices for a flavorful snack or added to salads, soups, and baked goods for a crunchy texture or eaten alone as a snack.

An ounce-serving (28.35 grams) of pumpkin seeds contains 2.5 mg of iron, providing about 14% of the DV.

Pumpkin seed chutney, made by grinding roasted pumpkin seeds with spices and herbs, is a delicious accompaniment to Indian meals.

10. Black-eyed Peas (Cowpeas)

Black-eyed peas are a type of legume cultivated around globe. Cowpeas are rich in iron, protein, and dietary fiber.

A common variety of cooked black-eyed peas contain 2.51 mg of iron, which is 14% of the DV, while raw black-eyed peas contain 8.27 mg of iron which is whopping 46% of the DV.

From the above change in iron content, we can conclude that the best way to consume black-eyed peas raw is soaked overnight, sprouted, added to salads or you can just enjoy them as a snack, which may fulfill about half of your daily iron needs as its iron content is retained in uncooked form that diminishes through cooking.

They are commonly used in Indian cooking to make dishes like lobia curry, a hearty and nutritious stew made with black-eyed peas, tomatoes, and spices.

How to Enhance Iron Absorption

Consuming iron-rich foods is important, but it’s equally crucial to enhance the absorption of iron in your body. Here are some tips to maximize iron absorption:

Pair with Vitamin C: Foods rich in vitamin C can significantly enhance the absorption of non-heme iron (plant-based iron). Include vitamin C-rich foods like tomatoes, bell peppers, citrus fruits, and amla (Indian gooseberry) in your meals.

Avoid Inhibitors During Iron-Rich Meals: Certain substances like calcium, tannins in tea, and polyphenols in coffee can inhibit iron absorption. Avoid consuming these around the same time as your iron-rich meals.

Cook in Cast Iron Cookware: Cooking in cast iron pots and pans can increase the iron content of your food, especially acidic foods like tomatoes.

The Bottom Line 

Including iron-rich Indian foods into your diet is a delicious and convenient way to boost your iron intake and support your overall health and well-being. Whether you prefer lentils, leafy greens, or tofu, there are plenty of nutritious and flavorful options to choose from.

Experiment with different ingredients and recipes to create tasty and satisfying meals that nourish your body and delight your taste buds.

By including these iron-rich Indian foods in your diet regularly, you can ensure that you meet your daily iron requirements and enjoy the many health benefits that come with it.

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References:

1. National Institutes of Health (NIH) Dietary Supplements Factsheet on Iron
2. U.S. Department of Agriculture FoodData Central
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