10 Iron-Rich Indian Foods



Published on: 31-Jan-2023


10 min read


Updated on : 02-Dec-2023




Ritika Sharma


10 Iron-Rich Indian Foods

10 Iron-Rich Indian Foods

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Iron deficiency can result in anaemia and leave us feeling tired, mostly. It can also cause dizziness, lightheadedness, poor focus, irritability, pale complexion, shortness of breath, heart palpitations, brittle nails, and damaged hair, among other symptoms.

Iron is an element that exists in our bodies. It can be found in haemoglobin (HB) in red blood cells (RBCs) and myoglobin in muscles. Haemoglobin transports oxygen from the lungs to other body sections in our blood. Iron is very important forling protection and purification. It helps the human body to fight medical condition

Table Of Contents

1. Importance Of Iron For The Human Body

2. 10 Indian Foods Rich In Iron

3. Adverse Effects Of Excessive Iron

4. The Final Say

5. FAQs

Importance Of Iron For The Human Body

Importance Of Iron For The Human Body

Iron is a necessary ingredient for appropriate body growth and function, as well as for the generation of proteins that carry oxygen and control cell formation. Here are some benefits of iron for the human body:

1. Boosts Energy

Iron is in charge of transporting oxygen to the muscles and brain. If you do not include sufficient iron in the diet, your body's ability to use energy will suffer. Iron improves attention and concentration, lowers irritation, and increases stamina.

2. Beneficial In Pregnancy

During pregnancy, the volume of blood and red blood cell production increase to ensure that the foetus receives all the nutrients it needs. As a result, the demand for iron rises.

Premature delivery, low birth weight, poor iron reserves, and cognitive and behavioural abnormalities in babies are all reduced by adequate iron consumption. A pregnant lady who takes iron regularly is less likely to be assaulted by a virus and infected.

3. Boosts Immunity

Iron aids in the strengthening of your immune system. It can both prevent and treat a variety of medical disorders. Its red blood cells are critical for mending tissue and cell injury, thereby preventing future problems. Haemoglobin in red blood cells also improves the immune system and keeps it functioning properly.

4. Enhance Athletic Performance

Iron consumption is especially essential for people who maintain an active lifestyle since it improves athletic performance.

Iron deficiency may result in poor performance after physical exertion because iron makes red blood cells that contain haemoglobin, which transports oxygen to tissues.

10 Indian Foods Rich In Iron

1. Spinach

Spinach provides several health benefits while still being low in calories. Spinach is high in vitamin C and contains non-heme iron, which is poorly absorbed. It is significant because vitamin C enhances iron absorption.

If you want to boost your haemoglobin levels, spinach has the highest iron content and should be a regular part of your diet. Spinach is also abundant in carotenoids, antioxidants that may reduce inflammation, reduce disease risk, and safeguard your eyes from disease.

2. Pomegranate

Pomegranate is one of the best foods for increasing haemoglobin levels. In addition to iron, pomegranate is abundant in energy, calcium, fibre, and a range of vitamins and minerals. It is an excellent source for people who have low haemoglobin levels.

These red-coloured, juicy, and tasty seeds are high in vitamins A, K, E, and C, iron, potassium, folate, fibre, and other minerals. Furthermore, ascorbic acid in this fruit is considered to raise iron levels within the body, reducing the RBC count.

3. Black Beans

Black beans are a kind of legume that contains a lot of iron. They are an excellent iron source for vegetarians. Because of their water content fibre content, they also assist in reducing inflammation in diabetics and the risk of heart disease.

4. Chickpeas

Chickpeas are abundant in iron, folate, and vitamin C, each of which is required for synthesising haemoglobin. Consume chickpeas to improve iron absorption.

5. Shellfish

Iron is plentiful in shellfish such as oysters, clams, and mussels. They contain heme iron, which your body can absorb more easily than non-heme iron found in plants.

Shellfish are high in nutrients and can help boost HDL (good) cholesterol levels in the blood. Because certain shellfish can be harmful because of their high mercury level, it is recommended that you consume shellfish no more than three times each week.

6. Soybean

Soybeans and foods made from soybeans, such as tofu, natto, and tempeh, are high in iron. Soybeans contain 8.8 mg of iron per cup, or 49% of the entire RDI. Natto is a bean-paste food with 15mg of iron per serving.

Similarly, 170 grammes of tofu or tempeh provide approximately 20% of the RDI of iron. In addition to iron, soybeans and soy products are high in protein and excellent magnesium, calcium, and phosphorus sources.

7. Legumes

Iron-rich legumes include peas, lentils, chickpeas, soybeans, and beans.

Beans provide around 5 milligrammes of iron per 100 grammes, while peas have about 1.5 mg. Chickpeas contain 6.2 mg of iron per 100 grammes, whereas lentils have 3.3 mg. Legumes are also high in protein, fibre, B vitamins, calcium, potassium, zinc, and other minerals. Legumes may help us avoid heart disease, diabetes, high blood pressure, and inflammation.

8. Dried Fruits

Iron is found in dried fruits such as prunes, raisins, and apricots. Plums have 0.93 mg of iron per 100 grammes, whereas raisins have 2.6 mg. Apricots contain 6.3 milligrammes of iron per 100 g.

Eating these dried fruits regularly aids in the prevention of iron deficiency.

Prunes also aid digestion and assist in decreasing cholesterol levels in the body. Raisins are also helpful for digestion and bone strength. Apricots are high in antioxidants, which benefit the eyes, skin, and overall health.

9. Potatoes

Iron is plentiful in potatoes, most of which is found in the skins. Potatoes are also high in fibre. Eat potatoes for their high iron and vitamin C levels.

10.  Mushroom

There are several mushroom kinds accessible for food. Only a little amount of iron is present in them. According to one research, one tablespoon of mushrooms provides around 2.7 milligrammes of iron.

Certain mushrooms, such as oyster mushrooms and portobello mushrooms, have a greater iron concentration than others.

Adverse Effects Of Excessive Iron

A series of medical illnesses known as iron overload disorders induce excessive iron buildup in the body. Hereditary disorders, such as hemochromatosis, are hereditary conditions that cause the body to absorb excessive iron from drinks and foods.

The human body cannot remove excess iron, resulting in iron accumulation in multiple organs such as the pancreas, liver, and heart, leading to organ dysfunction and injury. Diabetes can be caused by pancreatic damage, and an excess of iron in the body, if left untreated, can make the skin golden.

Iron overload illnesses are classified into primary hemochromatosis (genetic mutation) and secondary hemochromatosis (results of a condition). While the former type of iron overload sickness might occur if someone in the family has it, the secondary condition can come from anaemia, such as thalassaemia, chronic liver disease, or alcohol-related liver disease.

The Final Say

Iron is a mineral required for the normal function of haemoglobin, a protein that transports oxygen in the blood. Iron is also involved in several other vital bodily activities. Since your body cannot produce iron, iron is a required mineral. Iron promotes your health by increasing haemoglobin, decreasing tiredness, curing anaemia, promoting immunity, increasing muscle endurance, improving attention, restoring sleep, and minimising bruising. If you do not eat fish or meat, remember that supplementing plant-based iron sources with vitamin C can aid absorption.


1. How can iron levels be increased naturally?

Leafy greens are naturally strong in vitamins and minerals, including folate and iron, and are a good diet for healing anaemia and iron deficiency.

2. How can iron levels be increased quickly?

Increase your intake of leafy greens, chicken, and seafood to boost iron levels in your body. You can also take iron supplements suggested by your doctor to meet your daily iron requirements.

3. Which pulses are rich in iron?

Pulses are also high in iron and protein. Masoor dal, moong dal, and urad dal are iron-rich dal. Moong dal has a high amount of protein and low-fat content. It is regarded as one of the best plant-based sources of protein that is also high in iron.

4. Which vegetarian foods are rich in iron?

Canned beans and lentils, nuts and seeds, wholewheat cereals and bread are all good sources of non-heme iron. Haemoglobin is a protein in red blood cells that delivers oxygen obtained from the lungs to the rest of the body.

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