Iron Rich Salads
Salads are a colourful way to begin your lunch! They are also a nutritious way to pile up on all the necessary nutrients. Why only fiber rich? Salads can provide enough iron as well. You need to choose the correct ingredients and pair them with correct ingredients to make your iron-rich salad bowl.
5 Categories to Focus for Increasing Iron Intake
1. Greens viz. spinach, fenugreek, chawli leaves, romaine lettuce etc.
2. Sprouts. Use a variety of them.
3. Fruits like pineapple and watermelon
4. Nuts like walnuts and almonds.
5. Seeds like sunflower seeds, sesame seeds etc.
Sprouted and Boiled Moong
Iron Rich Green Salads
From light salads to filling salads which are loaded with iron, you will find all in this section. Try quick fix-ups like Lettuce, Orange and Spinach Salad and Baby Spinach Apple and Pecan Salad. Chopping the fruits and vegetables for this salad and tossing them is a great way to begin your meals, while not piling on too many calories. Well, these light salads are best suited for an in-between snack too.
Lettuce, Orange and Spinach Salad
Now-a-days, all-in-one Lunch Salads have also gained immense popularity. What goes in making these salads? 2 to 3 veggies, 1 to 2 fruits, a pulse or a sprout, a sprinkle of healthy seeds and a wholesome dressing. Though you can make your own salad bowl, we have a few tested combos for you – Rocket Leaves, broccoli and Veg Work Salad, Kale Masoor Veg Antioxidant Healthy Office Salad etc.
Pulses and Sprouts Based Iron Rich Salads
Apart from greens, all beans and pulses like moong, matki, chana, rajma etc. also provide a good dose of iron to overcome anemia. Sprouting them is more advisable as the process of sprouting enhances the nutrient content, including the iron, and also make them easy to digest.
Matki Salad, Healthy Moath Bean Salad
Toss in some veggies with sprouts to make a healthy salad like Matki Salad or pair any variety of sprouts with greens to whip up another healthy salad like Bean Sprouts and Suva Tossed Salad.
Fruit Based Iron Rich Salads
Fruity Chana Salad, Citrus Watermelon Salad and Pineapple Cucumber Salad are some nourishing options in this category. Fruits like watermelon and pineapple also provide some amounts of iron, though it’s never advocated to rely on fruit based salads.
Pineapple Cucumber Salad
Greens and sprouts are a must to build your iron reserves and build haemoglobin levels. For dressings, prefer lemon juice based dressings as they abound in vitamin C which helps in the absorption of iron further.
Nuts and Seeds Based Iron Rich Salads
A tbsp of nuts or seeds can add on iron to a salad very easily. Say for example, a tbsp. of sesame seeds (approx. 10 gm) yields about 1 mg of iron and 1 tbsp of chopped almonds (approx. 15 gm) yields 0.8 mg of iron. Additionally they also add crunch and eye-appeal to the salad. A classic example of adding sesame seeds is Orange Sesame Tabbouleh and walnuts can be added to any combination of fruits and veggies.
Orange Sesame Tabbouleh
Gain a good amount or protein, fiber and other nutrients along with iron by way of these salads… Start your journey now!
In this section sprouts, beans and greens take turns to bring in more iron and make a tantalising colourful and flavourful Iron Rich salads. Many of the salads here also use lemon juice as a part of the dressing. This high vitamin C rich lemon juice aids in the absorption of iron further.
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