You must be wondering why Indian food is high in iron. The answer is simple! All the veggies and spices used in Indian cuisine are rich in Iron content.
Here’s a list of some of the most popular Indian vegetables with the highest iron content:
1. Spinach – 1 cup of raw spinach contains 2.96 mg of iron, which is 48% of the daily recommended intake (RDI) for men and women over 19 years old. It also contains other important vitamins and minerals such as Vitamin A (beta-carotene), Vitamin C, Vitamin K, manganese and folate.
2. Beetroot – One medium beetroot has about 13 mg of iron per 100 gms which is equivalent to 15% RDI for men and women over 19 years old but it also contains other essential micro-nutrients like folate and magnesium along with potassium that helps maintain blood pressure levels within normal range thereby reducing risk of heart diseases.
3. Amaranth Greens – These greens have about 4 mg of iron per 100 gms which is equivalent to 12% RDI for men and women over 19 years old but they also contain other essential nutrients like folate, manganese, potassium etc., which makes them an excellent source
Pomegranate Iron content: 100g of pomegranate contains 2.9mg of iron, which is over 10% of the daily recommended value.
Iron rich indian foods for babies: Breast milk is the best source of iron in babies. It contains about 0.3mg per 100ml of breast milk, which can meet up to 50% of your baby’s daily requirement.
Iron rich dry fruits: Pistachio nuts are one of the richest sources of iron and contain 3.1mg per 100g serving. Other dry fruit options that are rich in iron include raisins, apricots and prunes, all containing 1mg or more per 100g serving.
Iron rich indian foods for pregnancy: It is important that pregnant women get enough iron as their body needs are much higher than non-pregnant women. Consuming foods high in iron during pregnancy will ensure that you meet your daily requirement without needing to take supplements or multivitamins that may contain other ingredients not suitable for pregnant women like folic acid
Pomegranate Iron content
Pomegranates are known to be rich in iron. The seeds, skin and arils of pomegranates are packed with iron, which makes them an excellent source of this mineral. The best time to consume pomegranates is between December and February, as they tend to lose their nutritional value during off-season.
Iron Rich Dry Fruits
Dry fruits such as almonds, walnuts and cashews are rich in iron. Almonds contain 2.5mg of iron per 100g, while walnuts contain 2mg per 100g. Cashews contain 1mg of iron per 100g. These dry fruits can be consumed with milk or curd for better absorption of the mineral from food.
Iron Rich Indian Food s for Babies
The best way to have a healthy baby is by consuming nutritious food during pregnancy. Here is a list of foods that you can include in your diet during pregnancy:
Kheer (rice pudding) – Kheer has high levels of calcium which helps prevent osteoporosis later in life; it also contains magnesium which helps relax muscles and reduce stress; it also contains folic acid which reduces birth defects like spina bifida; finally
Pomegranate Iron Content
Pomegranate is a very good source of iron. It is also rich in vitamin C, which helps the absorption of iron from other foods. The recommended daily value (RDA) of iron for adults is 18 mg per day for women and 8 mg per day for men.
Iron Rich Dry Fruits
Dry fruits are good sources of iron, especially pistachios. They are also rich in fiber and other nutrients. Nuts are also good sources of iron but they also contain large amounts of fat that can make them unsuitable for some people with high cholesterol levels or heart problems.
Iron Rich Indian Foods For Babies
Iron deficiency anemia is one of the most common nutritional deficiencies in children worldwide and many countries have programs to fortify infant foods with iron so that babies get enough during their first year of life when they are most vulnerable to this deficiency.
Pomegranate iron content
Pomegranates are rich in iron, a mineral that helps keep your body healthy by transporting oxygen to the tissues. The fruit also contains Vitamin C and antioxidants that help prevent cell damage.
Iron rich indian foods for babies
Dry fruits like almonds, cashews and raisins are good sources of iron as well as protein and calcium. But remember that these should be eaten only in moderation as they may lead to constipation or diarrhoea if consumed in excess.
Iron rich indian foods for pregnancy
During pregnancy, it is important to consume more iron-rich foods because the body’s requirement of this mineral increases significantly during this period. Iron-rich foods include spinach, lentils, chickpeas and green leafy vegetables such as kale and broccoli that have a high fibre content.
Iron is an essential mineral that plays a significant role in the formation of red blood cells and helps to transport oxygen from the lungs to all parts of the body.
Iron deficiency is the most common nutrient deficiency in the world, affecting nearly one-third of all women during childbearing years.
The risk for iron deficiency increases during pregnancy, especially during the second and third trimesters. If not treated, iron deficiency during pregnancy can lead to low birth weight infants and increased risk for maternal anemia during pregnancy (when there are fewer than 12 weeks between pregnancies).
Iron-rich foods are an important part of a balanced diet for pregnant women as well as those who plan to conceive or are breastfeeding.
Pregnancy can increase your need for iron by up to 50 percent above non-pregnant levels. Your growing baby needs iron too! You may not be able to get enough from food alone, so talk with your doctor about taking an iron supplement when you’re planning a pregnancy or breastfeeding.
Pomegranate Iron Content
Pomegranate is a good source of iron. It contains a high amount of iron, which is needed for the formation of hemoglobin. Hemoglobin is the chemical in red blood cells that carries oxygen to all parts of the body. Pomegranates also contain vitamin C, which helps to absorb iron from food.
Iron Rich Indian Foods For Babies
The nutrition requirement of babies is higher than adults because they are growing fast. If you are breastfeeding your baby, then you should give him or her foods that are high in iron content so that the baby gets adequate nutrition and builds strong bones and muscles. Here are some foods that you can give to your baby:
1) Yogurt – One of the best sources of iron for babies is yogurt because it contains lactobacillus acidophilus, which helps with digestion and also prevents constipation problems in babies that they may develop due to lack of fiber in their diet. Yogurt also contains vitamin B12, which helps with brain development in babies and makes their skin soft and smooth.
2) Egg yolk – Eggs are another excellent source of iron for your growing child’s body because they contain vitamin B12
Pomegranate Iron Content
Pomegranates are high in iron, with about 1.6 mg of the mineral per 100 g of fruit. It also has a high vitamin C content, which boosts iron absorption.
Iron Rich Indian Foods for Babies
The best way to ensure that your baby grows up healthy is by providing him or her with a balanced diet. While you can buy ready-made baby food from stores, why not try making them at home? Here are some of our favorite recipes:
1. Carrot and Peas Pulao (Carrots and Green Beans Pilaf)
Pomegranate Iron Content:
1. Pomegranate is rich in iron content. 100 g of pomegranate contains 1.3 mg of iron, which is 15% of the daily requirement of an average adult.
2. The other sources of iron include spinach, beetroot and dried apricots.
Iron Rich Indian Foods for Babies:
1. Spinach – One cup of boiled spinach contains 0.7 mg of iron, which is 10% of the daily requirement of an average adult. This vegetable can be given to babies after six months old as it is rich in calcium too.
2. Mango – One raw mango contains 0.4 mg of iron, which is 7% of the daily requirement of an average adult. It also provides vitamin C, potassium and B6 which are essential for brain development in babies and toddlers.
3. Amla (Emblica officinalis) – 100 gm dry amla fruit powder contains 3 mg or 30% of iron content required by an adult per day, according to nutrition charts provided by Indian food authority FSSAI (Food Safety and Standards Authority of India). It also has good amounts of Vitamin C and other nutrients that promote immune system health in infants
Pomegranate
Pomegranate is one of the best sources of iron in India. The seeds have about 3.5mg of iron per 100g. This fruit is also rich in other essential nutrients like vitamin C, vitamin B6, potassium, copper and magnesium.
Dry Fruits
Dry fruits like cashews, almonds and raisins are also good sources of iron. They contain about 1mg per 100g serving. You can consume them as a snack or add them to your cereal or oatmeal breakfast.
Leafy Greens
The leafy greens like spinach and kale are rich in iron as well as other nutrients like vitamin A, vitamin C and beta-carotene that help fight against infections and boost immunity system. You can add these leafy greens to soups, salads or stir-fries for an extra dose of iron in your diet.
Pomegranate
The pomegranate is a fruit that is rich in antioxidants. It also contains minerals such as iron, calcium and potassium. It also contains vitamin C which helps your body absorb the iron present in it. A cup of pomegranate juice provides about 20% of the daily requirement of iron.
Dry Fruits
Dry fruits are known to be great sources of iron and other nutrients. Dates are packed with iron and they also contain vitamin K and copper apart from magnesium, manganese, zinc and selenium. Almonds contain good amounts of Vitamin E along with potassium, magnesium and copper. Cashews are packed with selenium apart from having good quantities of copper and zinc. Pistachios have Vitamin B6 apart from selenium, copper, manganese and zinc in them. Walnuts have good amounts of copper along with Vitamin E, selenium and potassium in them.
Indian Vegetables High In Iron