IRON RICH FOODS

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

Please do not forget to stay tuned with me by liking my facebook page here or follow me on Twitter or PINTEREST. You can also receive all my recipes in your mail box by providing your mail id here. Do share this with your kith and kin.If you have a picture of recipe tried from my blog kindly share with me.I am privileged to share them in my page

References:

who.int

bbcgoodfood.com

cdc.gov

livestrong.com

Leave a Reply

Your email address will not be published. Required fields are marked *