This is the right way to add more Iron to day-to-day meals
Whether you are trying to stay fit, boost immunity or stay healthy, then iron is that one vital nutrient that the body needs to carry out some of the most essential functions of the body.
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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.
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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.
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