This is the right way to add more Iron to day-to-day meals
Tired of too many ads? go ad free now
While most people stick to medications and supplements for boosting iron levels, you will be amazed to know that there are certain simple foods and tips to increase protein levels in the daily diet.
Summers can lead to mineral loss due to sweating, but black chickpeas can help replenish essential nutrients like iron, magnesium, and potassium. Iron boosts hemoglobin levels, preventing fatigue and dizziness, especially for women. Consuming black chickpeas with a vitamin C source like lemon enhances iron absorption significantly.Can't eat your food without snapping a picture first?Join our Food Photography Contest and stand a chance to win exciting prizes!Click HERE for details.Join our WhatsApp Food Community to discover delicious recipes, enjoy fascinating food stories, and stay updated with the latest food news! Click here
Why is iron so important?
Iron is a vital mineral responsible for transporting oxygen in the blood and supporting energy levels, immunity, and cognitive function. Despite having iron-rich foods in Indian cuisine, iron deficiency, especially in women and children, is still common.
This often happens not because of a lack of iron in food but due to poor absorption. Understanding how to add and absorb iron correctly in desi meals is key to preventing anemia and fatigue.
Taking a few minutes in the morning to plan your meals and water intake can help you stay on track with your weight loss goals. Planning prevents impulsive eating and unhealthy snacking. Drinking enough water throughout the day boosts metabolism and helps your body burn fat more efficiently. Decide what healthy meals and snacks you will have during the day. Set reminders to drink water regularly. Aim for at least 8 glasses of water daily.
Use iron cookware
One traditional but powerful way to improve iron intake is by cooking in iron kadais or pans. Foods like sambhar, rasam, curries, and dal absorb trace amounts of iron from the cookware. Acidic and moist dishes like tomato curry or tamarind-based gravies are especially effective in pulling iron from the utensil, increasing its content naturally without supplements.
Pair iron-rich foods with vitamin C
Leafy greens like spinach, methi, or amaranth; jaggery; lentils; and millets are rich in non-heme iron (plant-based iron), which is not easily absorbed on its own. To boost absorption, pair these with vitamin C-rich foods like lemon juice, amla, raw mango, tomatoes, or oranges. A squeeze of lemon over dal or adding amla chutney to your thali can make a significant difference.
Avoid tea or coffee
Many Indians consume tea or coffee right after meals, not realizing that tannins and polyphenols in these beverages inhibit iron absorption.
Tired of too many ads? go ad free now
To maximize iron uptake, avoid drinking chai or coffee for at least an hour after eating. Instead, choose buttermilk, nimbu pani, or jeera water with meals, which are digestion-friendly and don't interfere with iron absorption.
Include sprouted and fermented foods
Sprouting lentils like moong or chana and fermenting batters like idli-dosa help break down anti-nutrients such as phytates that block iron absorption.
These traditional techniques increase the bioavailability of iron and other minerals. Regularly including sprouts, fermented batters, and pickles in your desi meals can naturally support better nutrient uptake.
Begin your day with water as it pushes the kidneys into a kickstart and replenishes the fluids you have lost overnight. Additionally, drink water before your meals to ensure constant hydration throughout the day.
Can't eat your food without snapping a picture first?
Join our Food Photography Contest and stand a chance to win exciting prizes!
Click
for details
Join our WhatsApp Food Community to discover delicious recipes, enjoy fascinating food stories, and stay updated with the latest food news! Click
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Time of India
6 hours ago
- Time of India
One in every 15 kids aged 12 found using tobacco in MP, shows survey
Bhopal: In a first-of-its-kind state-level oral health survey in India, researchers from AIIMS-Bhopal have uncovered a startling statistic: about 1 in every 15 children in urban areas, aged 12 years in Madhya Pradesh use tobacco. The finding is part of the "Oral Health Survey in Rural and Urban Population from Central India," conducted across 41 districts and involving over 48,000 participants. The study, led by Dr Abhinav Singh (AIIMS-Bhopal), Dr Bharathi M Purohit (AIIMS-New Delhi), and Dr Abhishek Purohit (PGIMER Chandigarh), has been published in the prestigious World Health Organization (WHO) South-East Asia Journal of Public Health. It marks the first comprehensive oral health mapping by any Indian state since the national survey of 2002. Survey found urban 12-year-olds are more likely to consume tobacco than their rural counterparts. 6.8% of 12-year-olds in urban districts reported tobacco use, which included mostly smokeless, like use of gutka. As for adults, the survey found that in some districts, up to 100% of people aged 60 and above need dentures or other dental prosthetics, with most areas showing at least 85% in need of them, said Dr Singh. Professor and nodal officer, Regional Training Centre for Oral Health Promotion & Dental Public Health at AIIMS-Bhopal Dr Singh said, "For the first time in India, we've built a state-level Oral Health Data Bank for Madhya Pradesh, modeled on WHO standards, offering district-wise insights into disease burden, infrastructure, and public services—an essential tool for evidence-based policy and planning," 131 dental surgeons were trained for the survey in a six-month exercise. To ensure transparency, we used a GPS-enabled mobile app to track survey examiners in real time, and our custom data entry software—with built-in validation codes—helped us maintain exceptional accuracy throughout the study, he added on the subject. The last nationwide oral health survey in India was conducted in 2002, then only three MP districts were included with sample size of about 2500. Stay updated with the latest local news from your city on Times of India (TOI). Check upcoming bank holidays , public holidays , and current gold rates and silver prices in your area.
Time of India
6 hours ago
- Time of India
15-year-old pilot shows Crohn's can't ground him
1 2 Ahmedabad: The skies here welcomed a very special visitor on Tuesday afternoon. At just 15, Byron Waller, the first pilot to circumnavigate Australia solo, landed in Ahmedabad, parking his tiny Sling TSi aircraft at the Sardar Vallabhbhai Patel International (SVPI) airport. Byron, a Crohn's disease patient since childhood, is on a record-setting flight around the globe. His journey is not only about breaking barriers in aviation. He comes with a message of resilience and courage, showing that hope can take flight even in the face of illness. For Byron, the cockpit is more than just an adventure; it is liberation. Diagnosed with Crohn's disease, a type of inflammatory bowel disease, he spent years in and out of hospital wards. "I spent a lot of time in the hospital. Watching planes fly by from my window became the highlight of my day. It gave me a sense of adventure, even while being confined to a hospital room," he said. That longing for the skies soon hardened into determination. In 2024, at only 14, Byron embarked on a 19-day charity flight across Australia, covering over 11,000km to raise awareness for Crohn's disease, and to inspire children battling health challenges. Aptly titled From Patient to Pilot, his mission proved that illness could not clip his wings. This year, he has taken that dream further. Setting off from Port Hedland, Australia, on Aug 12, Byron has already flown across Christmas Island, Singapore, and Colombo before touching down in Ahmedabad. Each landing is more than a stopover; it is a connection. "Don't let anything hold you back, your dreams are worth fighting for," he told young Indians on Tuesday. "If we stay united, determined, and positive, anything is possible." You Can Also Check: Ahmedabad AQI | Weather in Ahmedabad | Bank Holidays in Ahmedabad | Public Holidays in Ahmedabad | Gold Rates Today in Ahmedabad | Silver Rates Today in Ahmedabad But the journey has not been without its challenges. One of the toughest stretches so far, Byron says, was the Pacific leg. "Flying over the vast ocean was both awe-inspiring and daunting. On Aug 15, we navigated through storm systems that even diverted jetliners," he recalled. "What kept me steady was meticulous preparation, mental resilience, and the guiding hand of my instructor, Paul Denness." Byron didn't grow up like any other teenager his age. "Having spent many years of my life confined to hospitals and unable to do the things other children my age were doing, it has been really motivating for me to be part of the typical teenage routine now. I have a great support system, including my family, friends, and mentors, who keep me grounded and motivated," he said. As he charts his way further across the globe, Byron insists this journey is only the beginning. "After completing this world flight, I want to keep pushing my limits in aviation and continue spreading my message of hope, especially for kids living with health challenges. I'll also return to school for Grade 11, balancing studies with my passion," he said. Stay updated with the latest local news from your city on Times of India (TOI). Check upcoming bank holidays , public holidays , and current gold rates and silver prices in your area.
The Hindu
9 hours ago
- The Hindu
Customers may bear some cost of U.S. tariff rise, says Natco Pharma CEO
For Indian pharma industry, there is bound to be disruption initially in the event of the U.S. imposing tariff but over time the drugmakers will look to pass on some of the impact to the customers, a top executive of a well known company said. With the U.S. market accounting for a significant part of the portfolio, the industry, however, has to brace for it, Natco Pharma vice-chairman and CEO Rajeev Nannapaneni responded to queries on the impact, in the event of the levy, during an earnings call recently. who had earlier this year highlighted how it is important for drugmakers to get a front-end manufacturing foothold in the U.S. as a counter measure, said the company needs to readjust strategy based on the policy. U.S. is still the most important pharmaceutical market in the world, particularly for some products that account for around two-third of the business. 'You can't ignore 60-70% of the business and run your business,' he said, while pointing out at Natco Pharma's ongoing efforts to build a business outside U.S. The Hyderabad-based firm had recently announced it will be acquiring 36% stake in South African pharmaceutical company Adcock Ingram Holdings (AIHL) for $226 million (around ₹2,000 crore). Over time, the investment will contribute to a 'significant part of our base earnings'... I would believe South Africa will easily be about 15-25% of the base earnings. So we are diversifying away from the U.S. as well. It's not that we are not. But again, you can't ignore U.S. at the same time. So you have to play both the cards,' he said. To another query related on impact of tariffs, sought to explain how it would not be easy to pass through immediately considering the contracts and pricing. But, in the long run, 'we would like to pass it on to our customers because the margins that we work on most of our products are very low. So, there will be some little bit of disruption initially, but I think eventually we will figure out after a quarter.'
