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Sources Of Iron Rich Indian Food

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आयरन से भरपूर भारतीय भोजन के स्रोत - हिन्दी में पढ़ें ( Hindi)

આયર્નથી ભરપૂર ભારતીય ખોરાકના સ્ત્રોત - ગુજરાતી માં વાંચો ( Gujarati)

Sources of Iron Rich Indian Food

Table of Content

Sources of Iron Rich Indian Food | Iron rich food list

Top 8 Sources of Iron Rich Foods

Top 35 Sources of Iron Rich Vegetarian Foods

Sources of Iron Rich Indian Food | Iron rich food list

Iron is an important nutrient for our body and for our health. It helps our cells "breathe". Iron is essential in the chemical reactions that produce energy from foods. Therefore, if the iron levels are inadequate, then our body may not be able to use all the energy available to it. So we present you the TOP 35 Vegetarian sources of IRON RICH FOOD. Below is the Top 8 sources and the table shows a bigger list of 35 sources of Iron Rich Foods.
Click here to see your Daily Iron Requirements.

Top 8 Sources of Iron Rich Foods

1. Garden Cress: The best source of Iron is soaked Garden Cress seeds. Also called as halim, in the form of Halim Water it is one of the best sources of iron. Lemon is squeezed in it for enhanced iron absorption. A glass of this water fulfils 20% of your day’s requirement of iron. Have it every alternate day to overcome anaemia.

halim drink recipe | garden cress seed with lemon juice recipe | iron rich garden cress seed | how to make halim drink recipe

2. Turmeric Powder (Haldi): Warm Honey Lemon Water with Turmeric is a simple detox solution that can be consumed everyday, first thing in the morning. This spice powder found on every kitchen shelf is a boon to ward off fatigue due to iron deficiency.

warm honey lemon water with turmeric | anti-inflammatory recipe for cold | anti-inflammatory, anti-fungal cold remedy with turmeric | ant-inflammatory homey lemon water

3. Cauliflower Greens :

Cauliflower leaves are nothing but the green leaves that cover the cauliflower and often are sold along with the entire cauliflower. We tend to throw away these greens, but they are a store house of iron and other antioxidants. Chop and add them to your chapatti dough – it’s so simple. Want to tickle your taste buds with this leafy vegetable? Try Cauliflower Greens and Besan Muthia.

cauliflower greens and besan muthia recipe | phool gobhi besan muthia | Indian style steamed muthia | healthy breakfast | One serving of cauliflower greens and besan muthia recipe delivers 23% folic acid, 20% iron , 27% fiber of your Recommended Dietary Allowance ( RDA).

4. Cow pea leaves. green chawli (amaranth) leaves.: Another green which is not used very often, but is a good source of iron. Also called as chawli ki bhaji, it can be creatively used to make Chawli Leaves Parota – Bengali style. This parota is also a winner in the flavour and aroma categories, and will go on to top the charts if you serve with a spicy dal for added zing!

Chawli Leaves Parota, Healthy Bengali Recipe

5. Beaten Rice (poha):

In simple words it is poha. Poha Cutlet and Poha Nachni Handvo are two novel ways of using this iron filled ingredient.

Two poha cutlets delivers 24% of your your Recommended Dietary Allowance ( RDA).

poha cutlet recipe | vegetable poha cutlet | veg poha pattice | healthy poha dal cutlet | iron rich cutlet

These tasty and healthy snacks will help you boost your iron and folic acid reserves and build up your haemoglobin stores.

poha nachni handvo recipe | nachni handvo | snacks for hypertension | Indian snack for high blood pressure

6. Matki: Very commonly used to make Math chi Bhaji in Maharashtrian cuisine. It is brimming with iron. Sprout it to reap more health benefits. You can use it in the form Matki Salad as a part of your meal. It is good to build your protein reserves too. A host of other vitamins and antioxidants help reduce inflammation in the body.

matki salad recipe | healthy sprouts salad | easy sprouts salad | how to make healthy moth bean salad recipe | One serving of matki salad delivers 18% iron, 16% calcium, 16% protein of your Recommended Dietary Allowance ( RDA).

7. Sesame Seeds: That means til. Yes, these tiny seeds are a storehouse of iron. While its most common use is Til Ladoo, you can also add it to your salads and roti dough.

til ke laddu recipe | til ke ladoo | til gud ladoo | Maharashtrian til che ladoo | tilkut

Want to try something different? Go in for Til Jowar Puris. Baked to perfection, it is a welcome addition for most of us – whether you are a healthy individual or suffering from heart disease, obesity, diabetes, hypertension or PCOS.

til and jowar puri recipe | sesame seeds and white millet cracker

8. Bajra Flour: Black millet flour is what it is known as. It abounds in iron. Replace wheat flour rotis with Bajra Rotis at least twice a week. It is a traditional Rajasthani recipe which is brimming with protein, iron and fiber. Serve it with a subzi or dal of your choice.

Top 35 Sources of Iron Rich Vegetarian Foods

Excellent sources	Good sources	Fair sources	Fair sources
Foods (100/mg)	Foods (100/mg)	Foods (100/mg)	Foods (100/mg)
Garden Cress Seeds 100.0 (mg)	Mint Leaves (phudina) 15.6 (mg)	Dry Coconut 7.8 (mg)	Green gram 4.4 (mg)
Turmeric Powder 67.8 (mg)	Colocassia Leaves (patra na patta, alu che paan) 10.0 (mg)	pistachios 7.7 (mg)	Jowar (white millet) 4.1 (mg)
Spirulina 28.5 (mg)	Soya Flour 10.4 (mg)	Raisins 7.7 (mg)	Ragi (Nachni) 3.9 (mg)
Cow Pea ( Chawli ) leaves 20.1 (mg)	Roasted Bengal gram (daria) 9.5 (mg)	Lentil 7.6 (mg)	Oatmeal 3.8 (mg)
Beaten Rice (poha) 20.0 (mg)	Moath beans ( Matki) 9.5 (mg)	Watermelon Seeds 7.4 (mg)	Jaggery (gur) 2.6 (mg)
Parsley 17.9 (mg)	Sesame Seeds(til) 9.3 (mg)	Dates, dried (kharek) 7.3 (mg)	Peanuts 2.6 (mg)
Dill (shepu leaves) 17.4 (mg)	Cow pea ( Chawli beans) 8.6 (mg)	Dry Peas 7.1 (mg)	Walnuts 2.6 (mg)
Poppy seeds (khus-khus) 15.9 (mg)	Bajra (black millet) 8.0 (mg)	Horse gram, whole 6.8 (mg)	Lettuce 2.4 (mg)
Cauliflower Greens 40 (mg)	Watermelons 7.9 (mg)	Chana dal 5.3 (mg)	Pineapple 2.4 (mg)
----	----	Kidney Beans ( Rajma) 5.1 (mg)	Fenugreek (methi) leaves 1.9 (mg)
----	----	Almonds (badam) 5.0 (mg)	Spinach (palak) 1.1 (mg)
----	----	Sunflower Seeds 5.0 (mg)	Figs 1.0 (mg)
----	----	Whole wheat flour (gehun ka atta) 4.9 (mg)	Fresh Dates 1.0 (mg)