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Best foods for an Iron Rich Diet in India in 2024


Indians have a rich history when it comes to food. While India has diverse cuisines from all states, we have always believed in having nutritious food and a well-rounded diet. While we ensure enough carbohydrates, proteins, fats, and fibre in our diet, iron unfortunately takes the back seat. According to NHFS, in 2019, Anemia (Lack of Iron) was found in 68.4% of youngsters and 66.4% of all women, compared to 35.7% of kids and 46.1% of the women in 2016. This is why everyone needs to ensure that you consume an iron-rich diet in India for optimal growth. 

The importance of maintaining optimal iron levels cannot be overstated, and the options for iron-rich foods in India are plenty. It is easy to ensure that you consume iron-rich foods in India, considering there are options for vegetarians and non-vegetarians. Iron-rich foods for vegetarians in India include lentils and legumes that are sources of non-heme iron, offering a nutritious foundation for daily meals. Conversely, the non-vegetarian diet boasts iron-rich options like lean meats, poultry, and fish, providing diverse choices for those who relish animal proteins. 

One might ask what role iron plays in our bodies. It plays a pivotal role in various bodily functions, including the formation of haemoglobin, energy metabolism, and the overall vitality of cells. The significance of Iron in the Indian Diet is understated. While our diet is rich in sources of iron, a more conscious and informed approach to diet can help us achieve optimal iron levels. Let’s understand how through this blog.


Iron-Rich Foods in India to Include in Your Diet

1. Lentils and Legumes

Dal and Chickpeas

Lentils and chickpeas are rich in non-heme iron, providing an essential mineral source. Besides iron, these legumes are excellent protein and dietary fibre sources, contributing to overall nutritional balance and making it the perfect choice to include iron rich diet in India.

Nutritional Impact: A 100-gram serving of cooked lentils can provide around 3.3 mg of iron, making them an important vegetarian diet component.

Here are a few recipes to include Lentils in your diet: 

2. Green Leafy Vegetables

Spinach (Palak) and Fenugreek (Methi):

Spinach and fenugreek are among the most iron-rich vegetables in the Indian diet. These vegetables contain vitamins A and C, which contribute to overall health and enhance the absorption of non-heme iron.

Nutritional Impact: A 100-gram serving of cooked spinach can provide approximately 2.7 mg of iron, making it a valuable mineral source. 

Here are Four healthy recipes using green leafy vegetables to include in your Iron-rich diet. 


3. Seeds and Nuts

Pumpkin Seeds and Almonds:

Pumpkin seeds and almonds offer significant amounts of iron, contributing to daily requirements. The healthy fats in nuts and seeds are essential for nutrient absorption and overall health.

Nutritional Impact: A 30-gram serving of pumpkin seeds can provide around 4.2 mg of iron, showcasing their nutrient density.

Here is an interesting Almond and Pumpkin Seeds Granola recipe you could try! 


4. Whole Grains:

Whole Wheat and Millet (Bajra):

Whole wheat and millet provide iron and are rich in dietary fibre, promoting digestive health. These grains are integral to Indian meals, from traditional rotis to porridges, contributing to the daily iron intake.

Nutritional Impact: A 100-gram serving of cooked millet can provide approximately 3.9 mg of iron, emphasising its nutritional value.

You can try Bajra Cheela and Chutney and Whole Wheat Flour Ladoos to include iron in your food. 


5. Fruits

Dates and Dried Figs:

Dates and dried figs are high in iron and natural sugars, offering a sweet and nutritious addition to the diet. The vitamin C in these fruits enhances the absorption of non-heme iron.

Nutritional Impact: A 100-gram serving of dried figs can provide around 2 mg of iron, making them a tasty and iron-rich snack.

Try this yummy Healthy Dates and Fig Barfi to get iron in your diet and satisfy your sweet tooth! 


Significance of Iron in the Indian Diet

1. Haemoglobin Formation

Iron is a fundamental component of haemoglobin, the protein in red blood cells responsible for transporting oxygen from the lungs to the rest of the body. Adequate iron intake is crucial for preventing iron deficiency anaemia, a condition characterised by reduced red blood cells and insufficient oxygen delivery to tissues.

2. Energy Metabolism

Iron is involved in various metabolic processes, including energy production from nutrients. It is a key component of enzymes involved in synthesising ATP (adenosine triphosphate), the body's primary energy currency.

3. Vegetarian Diet

India has a predominantly vegetarian diet, with many relying on plant-based foods. However, Plant-based iron sources are non-heme iron, which is less easily absorbed by the body than heme iron found in animal products. Therefore, individuals following a vegetarian diet must be mindful of their iron intake.

Iron Absorption Enhancers and Inhibitors:

Certain dietary factors can affect the absorption of non-heme iron. Vitamin C, found in fruits and vegetables, enhances the absorption of non-heme iron. Including vitamin C-rich foods in meals can improve iron absorption. On the other hand, substances like phytates and tannins present in some plant foods can inhibit iron absorption. Cooking and processing methods can influence the impact of these inhibitors.

Diversity in Plant-Based Iron Sources

Indian cuisine offers various plant-based iron sources, such as lentils (dal), beans, chickpeas, green leafy vegetables (like spinach and fenugreek), and certain nuts and seeds. Incorporating a diverse range of these foods into the diet helps ensure a more balanced and comprehensive intake of iron and other nutrients.


Iron-Rich Foods in India for Pregnancy

1. Fenugreek Leaves and Sesame Seeds:

Fenugreek leaves (methi) and sesame seeds are recommended for pregnant women due to their iron content, aiding in meeting the increased iron requirements during pregnancy. Fenugreek leaves are also rich in other nutrients, including vitamins A and C, while sesame seeds contribute healthy fats and additional minerals.Both fenugreek leaves and sesame seeds contain folate, a B vitamin crucial for fetal neural tube development.

2. Iron and Folic Acid rich foods in india: 

Folic Acid-Rich Foods in India:

  • Green Leafy Vegetables: Spinach, fenugreek leaves, and other green leafy vegetables are rich sources of folic acid, a nutrient vital for preventing neural tube defects in the developing fetus.
  • Lentils and Nuts: Lentils and nuts, being iron-rich, also contribute to the folic acid intake, providing a dual benefit for pregnant women.

Balanced Nutrition: Crucial for Fetal Development and Maternal Health

  • Iron for Oxygen Transport: Adequate iron intake is essential during pregnancy to form haemoglobin, supporting oxygen transport to the developing fetus.
  • Fetal Development: Iron is crucial for developing the baby's brain and overall growth, emphasising the need for a well-balanced diet rich in iron-containing foods.
  • Maternal Health: Iron is also important for preventing maternal anemia ensuring the health and well-being of the expectant mother.
  • Iron and Red Blood Cells: Iron supports the production of red blood cells, crucial for transporting oxygen to the mother and the developing baby.
  • Anaemia Prevention: A diet rich in iron helps prevent iron-deficiency anaemia during pregnancy, reducing the risk of complications such as preterm birth and low birth weight.
  • Diversified Diet: Pregnant women are encouraged to consume a diversified diet that includes a variety of iron-rich foods to ensure optimal nutrition.
  • Supplementation: In some cases, gynaecologists may recommend iron and folic acid supplements to meet the increased nutritional needs during pregnancy.

Enhancing Iron Absorption

1. Vitamin C

Vitamin C is known for enhancing the absorption of non-heme iron (the type found in plant-based foods) when consumed together. Here are some ways to pair these in your diet:

  • Citrus Fruits: Start your day by incorporating oranges, grapefruits, or strawberries into your breakfast. The vitamin C in these fruits can significantly boost iron absorption from your morning meal.
  • Tomato: Whether in salads, curry, or chutneys, tomatoes are not just a flavour enhancer but also a rich source of vitamin C. Pairing them with iron-rich foods like lentils or leafy greens can elevate both taste and nutrient absorption.

2. Avoid consuming Tea and Coffee 

As much as we love our cup of chai or coffee, the tannins present in these beverages can challenge iron absorption. Tannins are compounds that can bind with iron, forming complexes less absorbable by the body. Fret not, here's how you can strike a balance:

  • Enjoy your tea or coffee between meals rather than with iron-rich foods. This ensures that the inhibitory effects of tannins won't interfere with iron absorption from your main meals.
  • Opt for herbal teas like peppermint or chamomile, which don't contain tannins. These can be a soothing alternative that won't compromise your iron intake.

3. Cooking Techniques

Did you know how you prepare your meals can impact iron absorption? Incorporating these cooking techniques can help release the full nutritional potential of plant-based iron:

  • Soaking and Sprouting: Before cooking legumes and grains, consider soaking or sprouting them. This process reduces anti-nutrients like phytates, making iron more available for absorption.
  • Cast Iron Vessels: Utilizing cast iron cookware can infuse your meals with an extra dose of iron. Cooking acidic foods like tomatoes in cast iron pots can further enhance iron content.

Diversifying Your Iron-Rich Palette

Variety is not just the spice of life; it's also the secret ingredient to a nutrient-rich diet. Embrace a diverse range of iron-rich foods to ensure you get a spectrum of nutrients. Here are some tasty options to explore:

  • Pumpkin Seeds: Sprinkle pumpkin seeds on salads or yoghurt for a crunchy, nutrient-packed topping. These tiny seeds are rich in iron and offer a dose of healthy fats.
  • Leafy Greens: Experiment with leafy greens like kale, broccoli, and collard. Each leaf brings a unique set of nutrients, including iron, to your plate.
  • Mushrooms: Mushrooms contain a good amount of iron. Oyster mushrooms have a high concentration of iron and other antioxidants.
  • Beetroot: Beetroot is also a good source of iron. Vitamin C, a component that is key for iron absorption, is also present in Beetroot, thus making it a great choice.

Recipes: Oyster Mushroom MasalaBeetroot Tikki


Iron is one of the most crucial nutritional components of the human body and the Indian cuisine is a goldmine of iron-rich foods for everyone, whether you are a vegetarian or you love your meat. Lentils, vegetables like spinach, and nuts like almonds are your best options for a plant-powered iron boost. 

The timeless practices of pairing iron with vitamin C, adopting diverse cooking techniques, and incorporating nutrient-dense choices emphasise a meticulous consideration of health within the framework of Indian cuisine.

In conclusion, it's not just about iron—it's about making every meal count for your health. Be it the vibrant beetroot or the sweet jaggery, each bite adds a bit of joy to your iron levels. So, keep it simple: include iron-rich foods such as lentils and green leafy vegetables, consume Vitamin C-rich foods to enhance iron absorption and add a cast iron pan to your list of utensils to make the most out of iron.


Indian cuisine with high iron levels: what are the options?

Iron-rich foods in India are suitable for both vegetarians and non-vegetarians. Lentils and legumes such as dal and chickpeas are essential sources of non-heme iron, crucial for those following a vegetarian diet. Green leafy vegetables like spinach, fenugreek, and kale provide iron and many other vital nutrients. Seeds and nuts, including pumpkin seeds, sesame seeds, and almonds, offer significant amounts of iron and healthy fats. Whole grains like wheat and millet contribute iron and dietary fibre to Indian meals. Dried fruits such as dates and dried figs make sweet and iron-rich diet additions.

Which foods contain the most iron?

Organ meats like liver, shellfish such as clams and oysters, and red meats like lamb and pork are rich in heme iron, easily absorbed by the body. Fortified foods like cereals and plant-based milk alternatives often contain added iron, making them valuable dietary choices. Dried herbs like thyme and parsley can also contribute to iron levels when used generously in cooking.

How can vegetarians increase their body's iron levels?

Vegetarians looking to boost their iron levels can try these techniques. Iron-rich plant foods with vitamin C sources, such as citrus fruits or tomatoes, enhance iron absorption. Cooking techniques like soaking, sprouting, or fermenting legumes and grains can reduce anti-nutrients and increase iron bioavailability. Cooking with cast iron cookware can infuse meals with additional iron. Diversifying the diet by including various iron-rich plant foods ensures a broad spectrum of nutrients. It's also advisable for vegetarians to limit the consumption of tea and coffee during meals, as these beverages can inhibit non-heme iron absorption.

Which Indian food increases haemoglobin levels?

Some iron-rich foods in India are beetroot, rich in iron, folate, and vitamin C, promoting haemoglobin synthesis. Jaggery, a natural sweetener, is high in iron and contains essential vitamins and minerals supporting overall health. With its iron content and vitamin C, pomegranate enhances iron absorption and contributes to healthy haemoglobin levels. Amla, or Indian Gooseberry, is a potent source of vitamin C, which aids in increasing haemoglobin. Sesame seeds (Til) are loaded with iron and offer versatility in various Indian dishes. Including these nutrient-packed options in the diet can contribute to maintaining optimal haemoglobin levels, supporting overall health and vitality.


Evaluation of promotion of iron-rich foods for the prevention of nutritional anemia in India by Kushagra Taneja, Sanjay K Rai, Kapil Yadav, July 2020,

Indian Journal of Public Health 64(3):236-241


Dr. Kalyani Deshmukh, M.D.


Dr. Deshmukh is an MD (Dermatology, Venerology, and Leprosy) with more than 4 years of experience. She successfully runs her own practice and believes that a personalized service maximizes customer satisfaction.

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