Jul 12, 2025
Spinach is rich in non-heme iron, and vitamin C that helps in the absorption of iron, It is also low in calories.
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Jaggery is a natural sweetener with high iron content. One can also have powdered jaggery (shakkar) as a substitute to white sugar.
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Dates are sweet, energy-rich, and a great source of iron. They can be eaten raw as a snack or in desserts like date rolls.
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Lentils like moong, masoor -- which are staple Indian foods -- are high in protein and iron.
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White chickpeas are especially rich in iron, protein and fiber. They taste great in salad or curries.
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Ragi is an ancient Indian super grain rich in iron and calcium.
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Pumpkin seeds are a great source of iron and healthy fats. They can be sprinkled on salads as salad dressings and toppings.
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Beetroot is rich in iron that specifically helps in improving hemoglobin and blood health. One can combine this vegetable with spinach, and a fruit, typically an apple, that helps in boosting iron content in the body, to prepare juice.
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Pomegranate or Anar boosts blood production and iron absorption, tremendously.
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Sesame seeds are a favourite in Indian homes, especially in north India where it is used to make laddus especially in the winter season. It is extremely rich in iron content.
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