Apr 1, 2025
Iron is essential for the production of hemoglobin, which carries oxygen throughout the body, helping maintain energy levels and overall vitality. The recommended daily iron intake for adult men is 8 mg, while adult women require 18 mg, particularly during menstruation. Take a look at these 8 iron-rich desi foods one can add in your daily diet.
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It is a powerhouse of iron and vitamin C, which helps in better absorption. 100 gms of raw spinach offers 2.7 mg of iron and can be enjoyed in the form of palak paneer, dal palak, or a simple stir-fry.
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Loaded with iron, methi also helps regulate blood sugar. It also contains vitamin C, which helps in iron absorption. Per 100 gms of fresh fenugreek leaves offer 1.9 mg of iron.
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Also known as kala chana, it is high in iron, protein, and fiber, great for boosting energy. Per 100 gms of raw black chickpeas offer 6.2 mg of iron.
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It is a natural source of iron that also aids digestion. One can mix it in warm water, tea, or have it with roti and ghee. Per 100 gms of jaggery contains 11 mg of iron.
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Packed with iron and calcium, these tiny seeds are considered to be ideal for stronger bones. Raw sesame seeds offer 14.6 mg of iron per 100 grams. One can add them to chikki, til ladoo, or sprinkle over salads.
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Beetroot is said to boost hemoglobin levels and improve blood circulation. As per studies, raw beetroot offers around 0.8 mg of iron per 100 grams. It can be enjoyed in juices, salads, or in the form of beetroot halwa.
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Rich in iron and vitamin C, pomegranate is great for increasing blood count. Fresh pomegranate seeds offer around 0.3 mg of iron per 100 grams.
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It is a superfood with high iron content and antioxidants. Fresh drumstick leaves offer 4 mg of iron per 100 grams.
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