Health and lifestyle related problems like hair loss, tiredness, anemia, stomach upsets and dull skin are something that bothers several of us these days. One of the most common causes of these problems is iron deficiency or anemia. We tell you about 8 iron rich foods that can boost your energy levels, help you stay fit and healthy and fight these demons just like Popeye did, after eating his can of spinach.
Iron requirements for an adult is 28mg/day for men and 30mg/day for woman but varies from person to person. Here are some hemoglobin rich foods you should eat to maintain this level-
Cereals like - Rice bran, whole wheat, quinoa, bajra, bulgur and iron fortified cereals and barley are rich sources of iron and will help in boosting hemoglobin levels. Stir fry with fresh green veggies like broccoli or green beans and some crunchy nuts for a filling healthy meal.
Pulses and Legumes like - Bengal gram, cowpea, moth beans, soya beans/soya chunks, lentil etc. Dals and other lentils contain large amounts of iron. 1 cup of cooked soya bean or lentils will give you 6-8 milligram of iron in one go!
Leafy vegetables like - Amaranth, Cauliflower leaves, Mint leaves, Mustard leaves, Parsley, Radish leaves, dill leaves, Garden cress and of course spinach. One of the best things to do is to toss up a leafy salad with citrusy vinaigrette. Vitamin C helps the body to absorb iron better and also it tastes brilliant.
Nuts and dried fruits like - Almonds, garden cress seeds, black sesame , chironji, dates, flaxseeds, prunes, cashewnuts are a good source of iron. These are great mid meal snacks and a perfect way to take care of munchies. Make a brittle using mixed nuts and seeds and jaggery or just add them to your salads and desserts for a great crunch.
Fruits like - Dried dates, Black currants, water melon, raisins, custard apples, strawberries, tomatoes and oranges are a good source of iron. Moreover fruits which are rich in vitamin C help the body to absorb iron from other foods better. So combining them with other iron rich foods is a good idea. Use in vinaigrettes, salads, sauces and smoothies.
Seafood - Dried Bombay duck, dried prawns, crab, herring, mandeli, clams, oysters and other shellfish and even canned tuna are good sources of iron. Seafood pairs really well with vitamin c rich citrusy foods. A recipe like steamed fish with orange sauce on a bed of quinoa and pan tossed veggies are a healthy tasty meal option.
Meat and Poultry - Eating eggs, chicken and mutton are good way to incorporate iron in your diet. Rich in vitamin B6 and B12 poultry and other meat help maintain sufficient hemoglobin levels in our body. Bone marrow and liver are the highest sources of iron.
Milk and Milk Products – Milk and its products are loaded with several vitamins and minerals – iron is one of them. Consuming these will ensure there is sufficient production of hemoglobin in the body. Cheese, paneer and yogurt can be easily included in your diet – but in adequate quantities.
Including these iron rich foods is essential as iron has an important role to play in the blood and respiratory movement of oxygen and carbon dioxide. Iron also plays a crucial role in immune function and cognitive performance.
Browse through sanjeevkapoor.com for tasty delicious recipes that will also boost your health!
Lemon Coconut Rice, Rajgira Kheer, Oatmeal Jaggery Cookies, Spinach and Chickpeas in Broth, Aviyal, Paneer in Garlic Lemon Sauce, Palak Rajma, Kesari Rajbhog, Strawberry Orange Smoothie, Sprouted Moong Pancakes
Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal www.sanjeevkapoor.com is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.