Today’s post is a collection of foods rich in iron along with recipes.The Iron in food is classified into two types namely Heme and Non-Heme.Meat,poultry and fish contains heme iron and dry fruits,vegetables,fruits and grains/cereals contains non-heme iron.Heme iron absorption is generally higher than non-heme iron foods.To enable increased absorption,always combine IRON and Vitamin C rich foods. Combining Calcium and Iron will reduce iron absorption.Hence it is better to avoid it.
Here is the list of foods rich in iron
- Breastmilk/Formula-This is the best source of iron.
- Vegetables-Beet root,leafy green vegetables,curry leaves,
- Legumes/Pulses-Soya beans,kidney beans,chickpeas,Turkey berry/Sundaikkai
- Dry Fruits-Figs,raisins,prunes,apricots,dates
- Grains/Cereals-Whole wheat,Millets like Finger millet & Little millet,Brown rice,bajra,Red poha
- The above mentioned sources are non-heme.Hence it is always best to combine with foods rich in Vitamin C like Amla,Lemon,Oranges,Broccoli,Strawberry,Capsicum.
Whole Wheat beet root halwa
Chick peas pulao
Dry Fruits Ladoo
Dal Methi Fry
Ragi Keerai Adai
Bajra Dumplings/Kambu Paniyaram
Beet root Pulao
Red poha halwa/Sigappu Aval Pongal
Beet root Soup
Spring Onion Kootu
Dates Strawberry Jam
Red Poha/Aval Upma
Little Millet String hoppers
Turkey berry gravy
The list of recipes will be updated on a regular basis.So kindly BOOKMARK this page or follow by blog by providing your mail id here
Note:The information above has been collected from various resources and provided to the best of my knowledge.The information mentioned above can never replace a medical practitioner advice. Always consult your doctor and proceed as per his/her advice.
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