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
  • Fruits-Pomegranate,Berries
  • Dry Fruits-Figs,raisins,prunes,apricots,dates
  • Grains/Cereals-Whole wheat,Millets like Finger millet & Little millet,Brown rice,bajra,Red poha
  • Others-Tofu,Coconut,Mushrooms,Jaggery
  • 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.
iron rich foods Recipes: ABC Puree apple beet root carrot puree ABC Juice abcjuice   Whole Wheat beet root halwa beet root halwa with whole wheat Chick peas pulao CHICK PEAS PULAO OR CHANNA BIRIYANI Dry Fruits Ladoo dry fruit ladoo Energy Bars dry fruits burfi Dal Methi Fry METHI DAL FRY Ragi Keerai Adai ragi keerai adai Keerai Charu DSC06094 Bajra Dumplings/Kambu Paniyaram kambu kuzhi paniyaram_sweet   Beet root Pulao Beet root rice   Dates syrup home made dates cinnamon syrup Red poha halwa/Sigappu Aval Pongal red poha sweet pongal Beet root Soup beet root soup Spring Onion Kootu Spring onion curry or kootu2 Dates Strawberry Jam home made dates strawberry jam Red Poha/Aval Upma vegetable aval upma Little Millet String hoppers Saamai Idiyappam Turkey berry gravy SUNDAIKKAI PORICHA KULAMBU Millet recipes millets Mushroom Recipes Mushroom 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. PLEASE DO NOT COPY/REPRODUCE ANY PART OF THIS POST IN ANY FORM
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One thought on “IRON RICH FOODS

  1. Informative post. I would like to give few additions. Guava is a good source of Vitamin C. It tops the list of fruits, based on the nutrients. Drumstick leaves has more nutrients.

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