Diet tips to boost iron levels: Delicious recipes for stronger immunity, improved vision

Palak is a great source of iron and also contains vitamins A, C, E, and K that improve your skin health. (Image: Canva)

If you have been feeling tired, noticed paleness in your palms, and feel like eating ice? You could have an iron deficiency. Iron deficiency is fairly common among Indian women. As many as 57 per cent of Indian women aged 15-49 have an iron deficiency, leading to anaemia. Read on about why iron is essential for our body, what are the symptoms of its deficiency, and how you can ensure you are eating enough iron in a day.

Why does our body need iron, and what are the symptoms of low iron?

Iron is an essential mineral needed to produce haemoglobin, which in turn is required for carrying oxygen throughout our body. Iron is important for energy production, normal muscular function, immunity, and cognitive function.

An iron deficiency could lead to anaemia, with symptoms such as weakness, dizziness, shortness of breath, thinning or fragile hair, irritability, feeling cold when others feel fine, pale skin, and headaches.

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High-iron foods and recipes

Fortunately, most Indian recipes are rich enough in iron, and just being mindful about including some of these in your diet every day will ensure you never get deficient.

Some non-vegetarian sources of iron include chicken and organ meats, while vegetation sources, of which there are plenty, include beans, lentils, spinach and dark leafy greens, nuts and seeds (especially pumpkin seeds, sesame, and flax), jaggery, beetroot, and dark chocolate.

Here are some meal ideas that will help you easily include iron in your everyday meals

Palak paneer: A staple Indian ingredient in several homes, palak is a great source of iron and also contains vitamins A, C, E, and K that improve your skin, boost immunity, improve vision, and support strong bones. This, combined with the protein of paneer, is a complete win-win.

Beetroot and chickpea salad: In a bowl, mix boiled chickpeas and beetroot, and add chopped cucumber, tomatoes, and onion. Add lemon juice to this delicious salad to include vitamin C which enhances iron absorption.

Methi thepla: In a bowl, mix aata with methi leaves; add turmeric, jeera (cumin), ajwain (carrom seeds), yoghurt, and salt. Form a dough and roll it into chapatis. Cook the theplas with a little oil until golden on both sides. Fenugreek is an iron-rich leafy green, and this is a great addition to your diet.

Spinach and dal tadka: This recipe has a double shot of iron. After your dal is cooked, add chopped spinach and cook in an open pot till the spinach wilts. Squeeze lemon over the daal to enhance iron absorption.

While anaemia may seem overwhelming as your iron plummets to a single digit, it is not difficult to manage. Regularly include these iron-rich foods in your diet to ensure you get enough of this important mineral.