Iron is a mineral that plays a vital role in your health. It produces haemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Without enough iron, the body can't produce enough healthy red blood cells, leading to a condition known as iron deficiency anemia. This condition can result in fatigue, weakness, and a weakened immune system, affecting overall health and well-being.
Iron also supports muscle function, brain development, and the regulation of body temperature. In children, iron deficiency can impair cognitive function and development. For women, especially during pregnancy, maintaining adequate iron levels is critical for both mother and baby's health. However, there are a lot of iron-rich foods that can help boost your levels naturally.
Here are 6 iron-rich foods you can include in your diet with a desi touch to it
Spinach: Palak, or spinach, is a powerhouse of iron. You can make palak paneer or a simple stir-fried spinach with garlic to get your daily dose of iron. Adding a squeeze of lemon helps your body absorb iron better.
Lentils: Lentils, especially masoor dal, are rich in iron. Enjoy a hearty bowl of dal with a side of chapati or rice. It's a staple that not only gives you energy but also supports your iron levels.
Jaggery: Swap out refined sugar for jaggery, which is rich in iron. Jaggery, also called Gur, can be added to tea, sweets, or eaten on its own. A small piece after meals helps improve digestion and boost iron levels.
Chickpeas: Black or white chickpeas are loaded with iron. Make a chana salad, chana masala, or roasted chana as a snack. It's both filling and great for your health.
Pomegranate: Pomegranates are not just delicious but also iron-rich. Have a bowl of fresh pomegranate seeds as a mid-day snack or add them to your salad for a sweet, tangy flavor boost. You can also add pomegranate to raita, moong-dal chat, dabeli and khaaman.
Sesame seeds: These seeds are also rich in iron. You can add them to your chutneys, sprinkle them on salads, or make til ladoos as a tasty treat.
Tip: Pair these foods with Vitamin C-rich items like lemon or oranges to help boost iron absorption.
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