06/03/2023
In continuing our Vitamin series, in this post, let’s talk about iron and the importance of iron in our diet. One of the most important functions of iron is the production of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Without enough iron, the body cannot produce enough hemoglobin, which can lead to anemia and fatigue. Iron is also important for the immune system, as it helps to fight off infections and diseases
There are enough ways to consume iron in a non-vegetarian diet. In this post, I’m going to talk about ways to consume iron in a vegetarian diet -
1. Legumes: Lentils, chickpeas (chole), kidney beans(Rajma), and black beans are all excellent sources of iron.
2. Tofu: Tofu is a good source of iron, especially when it's made with calcium sulfate.
3. Nuts and seeds: Pumpkin seeds, h**p seeds, chia seeds, cashews, almonds, and pine nuts are all high in iron.
4. Fruits : Dates, Raisins are all high in iron
5. Leafy greens: Spinach, kale, and collard greens are all good sources of iron.
6. Quinoa: This pseudo-grain is not only high in protein, but it's also a good source of iron.
7. Dark chocolate : Try eating 2 squares of 85% dark chocolate everyday
8. Utensils : Cooking foods such as soups/curries in cast iron is a great way for iron to get released in your daily food. If you don’t want to use cast iron, there’s a small object called “Lucky Iron Fish/Leaf”, just add this object when cooking to transfer iron into your food and then remove it once done. It’s an effective way to get more iron into your diet!
While eating foods rich in iron, please consume vitamin C. Vitamin C will aid the body to absorb as much iron as possible. Avoid consuming foods rich in Vitamin D and calcium when eating foods rich in iron to increase absorption.
Hope these tips help! What vitamin do you want me to cover next? Tell me in the comments below!
Disclaimer – I am not a nutritionist, so please consult with your doctor/ nutritionist before making any changes.
