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 Sources of Iron Rich Food

  Last Updated : Jul 28,2018

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Sources of Iron Rich Vegetarian Food

Iron is an important nutrient for our body and for our health. It helps our cells "breathe". Iron is essential in the chemical reactions that produce energy from foods. Therefore, if the iron levels are inadequate, then our body may not be able to use all the energy available to it. So we present you the TOP 35 Vegetarian sources of IRON RICH FOOD. Below is the Top 7 sources and the table shows a bigger list of 35 sources of Iron Rich Foods.
Click here to see your Daily Iron Requirements.

Top 7 Sources of Iron Rich Foods

1. Garden Cress :  The best source of Iron is soaked Garedn Cress seeds in lime water. 3.5 tablespoons of soaked Garden Cress  provide 4 mg of iron. 
2. Turmeric Powder (Haldi) : Warm Honey Lemon Water with Turmeric is a simple detox solution that can be consumed everyday, first thing in the morning. 
3. Cauliflower Greens : Cauliflower leaves are nothing but the green leaves that cover the cauliflower and often are sold along with the entire cauliflower
4. Cow Pea 
5. Beaten Rice
6. Dill (Sheep Leaves)
7. Poppy Seeds (Khus - Khus)

Top 35 Sources of Iron Rich Vegetarian Foods

Excellent sources Good sources Fair sources Fair sources
Foods (mg/100gm) Foods (mg/100gm) Foods (mg/100gm) Foods (mg/100gm)
Garden Cress Seeds 100.0 (mg/gm) Mint Leaves (phudina) 15.6 (mg/gm) Dry Coconut 7.8 (mg/gm) Green gram 4.4 (mg/gm)
Turmeric Powder 67.8 (mg/gm) Colocassia Leaves (patra na patta, alu che paan) 10.0 (mg/gm) pistachios 7.7 (mg/gm) Jowar (white millet) 4.1 (mg/gm)
Spirulina 28.5 (mg/gm) Soya Flour 10.4 (mg/gm) Raisins 7.7 (mg/gm) Ragi (Nachni) 3.9 (mg/gm)
Cow Pea ( Chawli ) leaves 20.1 (mg/gm) Roasted Bengal gram (daria) 9.5 (mg/gm) Lentil 7.6 (mg/gm) Oatmeal 3.8 (mg/gm)
Beaten Rice (poha) 20.0 (mg/gm) Moath beans ( Matki) 9.5 (mg/gm) Watermelon Seeds 7.4 (mg/gm) Jaggery (gur) 2.6 (mg/gm)
Parsley 17.9 (mg/gm) Sesame Seeds(til) 9.3 (mg/gm) Dates, dried (kharek) 7.3 (mg/gm) Peanuts 2.6 (mg/gm)
Dill (shepu leaves) 17.4 (mg/gm) Cow pea ( Chawli beans) 8.6 (mg/gm) Dry Peas 7.1 (mg/gm) Walnuts 2.6 (mg/gm)
Poppy seeds (khus-khus) 15.9 (mg/gm) Bajra (black millet) 8.0 (mg/gm) Horse gram, whole 6.8 (mg/gm) Lettuce 2.4 (mg/gm)
Cauliflower Greens 40 (mg/gm) Watermelons 7.9 (mg/gm) Bengal gram (dal) 5.3 (mg/gm) Pineapple 2.4 (mg/gm)
---- ---- Kidney Beans ( Rajma) 5.1 (mg/gm) Fenugreek (methi) leaves 1.9 (mg/gm)
---- ---- Almonds (badam) 5.0 (mg/gm) Spinach (palak) 1.1 (mg/gm)
---- ---- Sunflower Seeds 5.0 (mg/gm) Figs 1.0 (mg/gm)
---- ---- Whole wheat flour (gehun ka atta) 4.9 (mg/gm) Fresh Dates 1.0 (mg/gm)

More information on Iron.

1. Anaemia Causes, Symptoms, Tackling, Dos and Don’t
2. Iron Rich recipes
3. Iron Rich Breakfast recipes
4. Daily Iron Requirements

We would love to hear from you if you liked the article. Please post your comments. Thanks!

sources of iron rich food

 by Tarla Dalal
Widely available and full of nutrients, spinach makes a colourful and flavoursome companion to corn.
Inspired by heart-warming Rajasthani Cuisine, Gehun ki Bikaneri Khichdi is a whole wheat khichdi that is sumptuous and tasty enough to make a complete meal. Replacing rice with whole wheat enhances the fibre and iron content of this recipe, while the use of equal amounts of ghee and oil gives it a traditional touch while reducing the amount of fat. If you wish you can avoid the ghee completely and use 2 tsp of oil in this recipe, especially if you have high cholesterol.
This is a traditional Rajasthani recipe that we discovered is an excellent source of protein, iron, folic acid and fibre. Its creamy consistency and mild flavours make it a good recipe to have especially in the preconception period and first trimester. But I’m sure you will enjoy it all through your pregnancy. You can even perk up this khichdi by adding some spices to it and maybe even throw in some vegetables. Serve it with curds or a raita and you have a completely balanced meal ready.
 by Tarla Dalal
Whip up this nutritious yet delicious dish for your loved ones, and watch them lose themselves in its rich flavour and interesting texture. This Khumbh Palak is much more flavourful than the average mushroom preparation as it is supplemented by a vibrant spinach paste, a tangy tomato paste, a pungent onion paste as well as whole spices and spice powders! This tongue-tickling treat is rich in protein and iron, and low on calories, which makes it a dieter’s delight. Serve with Oats Roti and Cucumber, Capsicum and Celery Salad .
 by Tarla Dalal
Green power through and through, that’s what the Hare Chane Ke Kebab is all about! A combination of ingredients like hara chana, paneer, mint and coriander makes this a iron, protein, calcium and vitamin rich recipe perfect for pregnant women, children and all others too. A combo of traditional flavour enhancers like ginger, green chillies, onions, lemon juice, etc., enhances the flavour and aroma manifold. The procedure of cooking this kebab on a tava with minimal oil instead of deep-frying it, makes this delectable snack all the more desirable.
 by Tarla Dalal
This quick and easy, no-fuss dish brings together three of your favourite ingredients – spinach, cottage cheese and green peas. A tempering of everyday ingredients and a dash of common spice powders gives the trio a fantastic taste, which combines beautifully with Indian breads of all kinds, be it rotis or phulkas . This quick everyday subzi is a little watery because the spinach is cooked as such and not blended, but nonetheless it tastes too good for you to even think about the consistency. Relish it fresh off the pan!
 by Tarla Dalal
The taste and nutrient value of jowar is seldom remembered, but after you try this recipe, it will stay in your memory forever! A perfect combination of jowar and methi, along with flavourful onions, coriander and green chillies, makes this sumptuous Jowar Methi Roti a tasteful way to boost your haemoglobin levels.
 by Tarla Dalal
A light and colourful way to begin lunch! Suva, tomatoes and bean sprouts combine beautifully with salt and lemon juice in this tangy, crunchy Bean Sprouts and Suva Tossed Salad. Suva is an excellent source of iron, while bean sprouts and tomatoes are rich sources of vitamin C which helps to absorb iron.
 by Tarla Dalal
The famous south Indian snack becomes unrecognisable in its new tava-cooked avatar! We have modified the traditional, deep-fried Masala Vadai recipe by adding iron and folic acid rich dill leaves, and tava-cooking the vadais. This delicious snack, made with chana dal is suitable for weight watchers and diabetics too, as it has a low glycemic index. Enjoy it with hot tea, and healthy green chutney for extra pep.
 by Tarla Dalal
The very sight of assorted sprouts is appetizing. Of different sizes, shapes and colours, the sprouted beans tempt you to grab a spoon without any delay! In this mouth-watering recipe, the sprouts are combined with spinach, onions and tomatoes, and jazzily flavoured with pav bhaji masala. Even without any oil, the interplay of the spice powders with tomatoes and onions results in a fabulous-tasting subzi. Really, the Mixed Sprouts and Palak Subzi is a super awesome way to top up on iron and folic acid (from the sprouts and spinach), and bid adieu to anaemia. Serve with parathas or rotis .
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Sources of Iron Rich Food
 on 21 Dec 17 05:44 PM

Absolutely wonderful recipes and information on nutrient values of veggies by Tarla Dalal for iron deficiency women like me. This is my 4th month and doctor has prescribed for boosting of Iron level. Corn Palak,Palak Matar Paneer, Mixed Sprouts and Palak Subzi, Jowar Methi Roti, Hare Chane Ke Kebab i tried in my meals now and enjoying it.