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Time of India
18-06-2025
- Health
- Time of India
Why do women need more iron than men? Foods that are rich in iron
Do you often feel drained and always feel low in energy? Then these are silent indicators of iron deficiency, which can often turn severe when left untreated. But why is it that women need more iron than men? Here's all you need to know about iron, why women need it more and foods that are rich in iron. Why is iron important? Iron is an essential mineral that supports the transport of oxygen in the blood, helps in energy production, and boosts immunity. However, women have significantly higher iron needs than men due to biological and hormonal factors. Iron deficiency is one of the most common nutritional problems in women,which often leads to fatigue, hair fall, mood swings, and even poor immunity. Monthly menstrual blood loss Every month, women lose blood through menstruation, which naturally reduces iron levels in the body. This monthly cycle places women at a higher risk of iron deficiency anemia. While men need about 8 mg of iron daily, women between the ages of 19 to 50 require nearly 18 mg per day to compensate for the blood loss. Pregnancy During pregnancy, a woman's blood volume increases by nearly 50%, creating a greater demand for iron to support fetal growth, placenta development, and red blood cell production. Pregnant women need around 27 mg of iron daily, and insufficient intake may lead to complications like low birth weight and preterm delivery. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Perdagangkan CFD Emas dengan Broker Tepercaya IC Markets Mendaftar Undo Breastfeeding and postpartum recovery Postpartum women and breastfeeding mothers still require a steady intake of iron to replenish what was lost during childbirth and to continue supporting the baby's development through breast milk. Low iron levels during this phase can lead to prolonged fatigue and poor immunity. 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 eat your food without snapping a picture first?Join our Food Photography Contest and stand a chance to win exciting prizes!Click HERE for our WhatsApp Food Community to discover delicious recipes, enjoy fascinating food stories, and stay updated with the latest food news! Click here Higher risk of iron deficiency in Women Globally, women are far more prone to iron deficiency than men, especially adolescent girls, menstruating women, and pregnant mothers. Low iron can cause symptoms like dizziness, brittle nails, frequent infections, and pale skin, affecting everyday functioning and quality of life. Foods that are naturally rich in iron Adding iron-rich foods to your daily meals is essential, especially for women. Here are some easily available and nutritious options: Spinach and Leafy Greens Spinach is a classic iron source, offering around 6 mg of iron per cooked cup. It's also packed with vitamin A and fiber. To enhance iron absorption, add a squeeze of lemon or pair it with tomatoes. Red Meat Lean cuts of beef, lamb, and especially liver are excellent sources of heme iron, which is absorbed more efficiently by the body. Just 100 grams of beef liver provides over 6 mg of iron. Lentils and Chickpeas One cup of cooked lentils or chickpeas delivers around 3–4 mg of iron, making them great meat-free options. Add them to curries, salads, or soups for a plant-based protein and iron boost. Protein plays a direct role in neurotransmitter production. Foods like poultry, eggs, tofu, and dairy contain amino acids, the building blocks of dopamine and serotonin. For instance, the amino acid tyrosine (found in turkey, chicken, and dairy) helps increase dopamine levels, which in turn can enhance alertness and focus. Dark Chocolate High-quality dark chocolate (with at least 70% cocoa) provides nearly 3 mg of iron per 28-gram serving. Enjoy it in moderation as a tasty and healthy snack. Nuts, Seeds Pumpkin seeds, sesame seeds, almonds, and dried apricots all contain plant-based iron. A handful of these nutrient-dense snacks can offer between 2–4 mg of iron, plus healthy fats and fiber. Fortified Cereals and Grains Many breakfast cereals and oats are fortified with iron and provide up to 100% of your daily needs in one serving. Always check the nutrition label and pair them with fruits rich in vitamin C. One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
12-06-2025
- Health
- Time of India
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. 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 eat your food without snapping a picture first?Join our Food Photography Contest and stand a chance to win exciting prizes!Click HERE for 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
Time of India
11-06-2025
- Health
- Time of India
Can adding Lemongrass stalks to green tea heal headaches?
Green tea and lemongrass both possess strong anti-inflammatory properties that can help alleviate headaches caused by muscle tension or sinus inflammation. Green tea contains catechins, especially epigallocatechin gallate (EGCG), known for reducing oxidative stress and inflammation. A study published in the Journal of Medicinal Food (2010) confirmed that lemongrass essential oil reduces inflammation and swelling, making the combination effective for managing pain and pressure associated with headaches. Why lemongrass? Lemongrass (Cymbopogon citratus) is a fragrant herb known for its citrusy aroma and a wide range of medicinal properties. It contains essential oils like citral, limonene, and myrcene, which have anti-inflammatory, analgesic, and calming effects. Traditionally used in herbal teas and home remedies, lemongrass has long been praised in Ayurveda and folk medicine for its ability to relieve pain and tension. Reduces pain and inflammation One of the key ways lemongrass helps ease headaches is through its natural anti-inflammatory action. Studies published in The Journal of Advanced Pharmaceutical Technology & Research show that lemongrass extracts can reduce inflammation and muscle tension, which are often underlying causes of tension headaches and migraines. The compound citral acts similarly to mild pain relievers, offering natural comfort without side effects. Stress related headaches Drinking lemongrass tea made by steeping fresh or dried stalks can promote relaxation and reduce stress-induced headaches. It works as a mild sedative, helping lower cortisol levels and calming the nervous system. This makes it especially effective for headaches caused by anxiety, fatigue, or lack of sleep. The soothing aroma itself contributes to mental calmness and clearer focus. Boosts circulation and detoxification Lemongrass also enhances blood circulation, which is essential for delivering oxygen to brain cells and relieving vascular headaches. Its detoxifying properties help clear toxins from the body that may trigger or worsen headaches. A well-functioning liver and digestive system, supported by lemongrass, also play an indirect role in reducing headache frequency. What studies say Lemongrass is a mild sedative that calms the nervous system, while green tea contains L-theanine, an amino acid known to improve mental focus and reduce anxiety. According to a study in the Journal of Clinical Biochemistry and Nutrition (2007), L-theanine in green tea significantly lowers cortisol levels and improves relaxation without sedation. When used together, they target tension-related headaches by reducing mental and physical stress, a common trigger for headaches. 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 One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
08-06-2025
- Health
- Time of India
5 reasons to eat one banana and 5 almonds after the morning walk
How you start your day can make or break your health! While most people start their day on a healthy note and ruin their efforts by drinking tea, coffee or cookies. But do you know what you should eat right after a morning walk is a great step toward better health, but what you eat afterward matters just as much. Tired of too many ads? go ad free now A simple combination of one banana and five almonds can act as the perfect post-walk snack, especially when you're trying to refuel without overloading your system. Here are five science-backed reasons why this duo is highly beneficial after a morning walk: Replenishes nutrients After physical activity like a brisk walk, your body needs to restore its glycogen stores. Bananas are rich in natural sugars like glucose and fructose, which offer quick energy without causing a spike in blood sugar. A study found that bananas are as effective as sports drinks in providing energy and maintaining endurance during exercise. Essential electrolytes Sweating during a walk can lead to the loss of key electrolytes like potassium and magnesium. Bananas are an excellent source of potassium, which supports nerve function and muscle recovery. Almonds also provide magnesium, which helps reduce muscle cramps and supports hydration balance. A review in Nutrients (2020) emphasized the role of these minerals in post-exercise recovery. Muscle recovery Combining carbohydrates (banana) with protein and healthy fats (almonds) provides a balanced post-workout snack that aids in muscle repair. Almonds contain plant-based protein and amino acids, essential for muscle growth. According to a study in the Journal of the International Society of Sports Nutrition (2014), eating protein-rich foods after exercise enhances muscle recovery and overall body composition. Tired of too many ads? go ad free now Brain health Morning walks improve blood circulation to the brain, and eating almonds and bananas afterward can enhance this benefit. Almonds are rich in vitamin E and healthy fats that support brain function, while bananas contain tryptophan, which converts to serotonin, which is the 'feel-good' hormone. Research from Nutritional Neuroscience (2016) suggests that both tryptophan and vitamin E contribute to improved mood and mental clarity. Weight management and satiety Eating one banana and five almonds after walking helps control appetite and prevent unhealthy snacking later in the day. The fiber from the banana and healthy fats from the almonds work together to keep you full. A study in Appetite (2013) found that incorporating nuts into the diet helps reduce overall calorie intake by promoting satiety. 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
Time of India
03-06-2025
- Health
- Time of India
This is why fermented rice meal is a must in summers
In the sweltering heat of summer, our digestive systems slow down, hydration needs rise, and heat-related fatigue becomes common. Fermented rice meals—locally known as pakhala in Odisha, pazhankanji in Tamil Nadu, or poita bhat in Assam—offer a time-tested solution. Made by soaking cooked rice in water overnight to ferment naturally, this humble meal becomes a probiotic-rich powerhouse that cools the body, aids digestion, and provides sustained energy without being heavy on the gut. It's an age-old cooling remedy ideal for tropical climates. Why should you add fermented rice to the summer diet? The fermentation process enriches the rice with lactic acid bacteria and B-vitamins, including B12, which are essential for energy metabolism and nerve health. In traditional summer diets, these beneficial microbes help maintain a healthy gut microbiome, which directly impacts immunity, nutrient absorption, and inflammation control. Regular intake of fermented rice supports gut resilience during months when food poisoning and gastric infections are more frequent due to heat and humidity. Benefits of switching to fermented meals Another major benefit is its hydrating nature. Fermented rice retains the starchy water, known as kanji, which is naturally rich in electrolytes like potassium and magnesium. When consumed cold with a pinch of salt, it helps replenish lost minerals through sweat, reduces body heat, and prevents heatstroke. The water also promotes satiety and hydration at the same time—crucial for daily labourers, farmers, and athletes exposed to direct sun. This meal is also a low-cost, sustainable source of nutrition. Often paired with raw onions, green chilies, curd, or fermented mustard paste, it delivers a full spectrum of macronutrients and antioxidants. Its high resistant starch content slows glucose absorption, making it helpful for managing blood sugar in the long run. Importantly, its preparation requires no reheating or extensive cooking, conserving fuel and energy during peak summer power shortages. What makes it a perfect treat? In a time when probiotic supplements and superfoods dominate wellness trends, fermented rice stands out as a naturally functional food deeply rooted in local wisdom. It's cheap, effective, zero-waste, and culturally significant. Including it in summer diets not only honors traditional knowledge but also provides a scientifically valid way to beat the heat—one cool, tangy bowl at a time. 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 One step to a healthier you—join Times Health+ Yoga and feel the change
