Iron Rich Foods For Babies, Toddlers, Kids & Adults(With Recipes):
Iron is an important nutrient which helps the red blood cells to deliver oxygen to the body and help in building the nervous system and brain. Without enough iron human body tends to end up getting anaemic and this hinders the growth of the cells in the body. Today’s post is a collection of foods rich in iron along with detailed recipes. The Iron in food is classified into two types namely Heme and Non-Heme. Meat, poultry and fish contain 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.
Iron Rich Foods For Babies, Toddlers, Kids & Adults(With Recipes):
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, potato with skin, sweet potato, drumstick
- Legumes/Pulses-Soya beans, kidney beans, chickpeas, Turkey berry/Sundaikkai
- Fruits-Pomegranate, Berries, watermelon
- Dry Fruits-Figs,raisins,prunes,apricots,dates
- Nuts & Seeds-Pumpkin Seeds, Sesame Seeds, Cashews, Almonds, groundnuts
- Grains/Cereals-Whole wheat, Millets like Finger millet & Little millet, Brown rice,bajra, Red poha, Amaranth
- Others-Tofu, Coconut Milk, Mushrooms, Jaggery, Palm Jaggery, Palm Sugar
- 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.
- Avoid consuming tea/coffee/milk or any calcium-rich food along with iron-rich foods
Iron Rich Foods:
Home Made Dates Strawberry Jam
Home Made Mixed fruit & Nuts Jam
Red poha halwa/Sigappu Aval Pongal
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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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References:
who.int
bbcgoodfood.com
cdc.gov
livestrong.com
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.
Very informative.. Hats off to your attitude
Thank you so much ❤️