Written by Bhavyajyoti Chilukoti | Published : August 9, 2015 8:29 AM IST
Iron is an important mineral needed for proper functioning of the body. And the lack of it might increase your risk of various conditions such as anemia. But you can get your quota of iron through the food you eat daily and thus, prevent iron deficiency.
Spinach (palak): A bowl of warm palak soup or a delicious curry of palak provides 6.4 mg of iron that fulfils 36% of your daily recommended dose of iron. But don’t forget to add potatoes while cooking to further enhance its iron absorption.
Cauliflower leaves: A 100 mg of cauliflower leaves contains 40 mg of iron, which is almost double the required dose of iron needed for the day. So make sure you don’t throw away these leaves but add them to parathas and rotis.
Dried fig
Amaranth (cholai): To fulfil your daily dose of iron, eat around 125 mg of amaranth. You can either add it to wheat flour to make delicious parathas or to dal.
Sesame seeds (til): With every 100g of sesame seeds, you get around 14.6 mg of iron, which is less than the required dose. So you need to supplement with other foods rich in iron to meet your daily dose of iron.
Ragi (nachni): Drinking a bowl of nachni kanji or eating a medium-sized nachni paratha in your breakfast provides you 3.5 mg of iron. It not only fills your stomach but also provides you a wide range of health benefits.
Beetroot: The first thing that comes to your mind when someone says iron deficiency is beetroot. Eating just one small cup of sliced beetroot gives you around 1.1 mg of iron thereby fulfilling 6% of your recommended dietary intake of iron. But don’t forget to drink a glass of lemon juice after that to enhance iron absorption.
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