Shiva Sharma
8 iron rich Indian Foods: Iron is a vital mineral that our body requires. Iron is crucial in the delivery of oxygen in the body. Iron protects and helps our immune system from outer viral diseases. If we have a strong immune system we can easily deal with diseases. To strengthen the immune system you need iron rich Indian food or any food that contains iron that food will help you against viruses and is also important for our energy production and cognitive function.
Here are 8 iron rich Indian Foods
1. Spinach (Palak)
Spinach is a green leafy healthy vegetable that tastes delicious and contains a good amount of iron. If you can’t take or like spinach, try making them with recipes like palak paneer, or Spinach wrap, and you also can make delicious hara bhara kabab. Six and a half milligrams of iron can be obtained from one cup of cooked spinach. Spinach has many other vitamins like vitamins A, C, and K.
2. Beetroot
Beetroot is an earthy vegetable which has a rich source of iron. One cup of cooked beetroot provides about 3 milligrams of iron. This root vegetable is very helpful in reducing blood pressure and increasing body athletic performance. You can make various recipes with beetroot like beet patty, and beet rice, or you can use beetroot in a mix of vegetable sabzi.
3. Broccoli
One cup of broccoli provides approximately 1.1 mg of iron. Broccoli is among the most tasty vegetables incorporated into many recipes. It contains Vitamin C&K, Fibre, and Folate. It is the best vegetable that you can pick for taking to your body to supply enough iron in a healthy and tasty way.
4. Rajma (Kidney Beans)
Rajma is one of the delicious ways to fulfill iron requirements. You can take rajma with rice or with chapati. A single cup of cooked rajma provides around 8 milligrams of iron which is quite good. These kidney beans are also beneficial for your skin as well as for your bones.
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5. Dark chocolate
You will be shocked to know that dark chocolate also has a good amount of iron, if you consume 1 bar of dark chocolate then you’ll get 5.40 to 10.12 mg of iron. Dark chocolate taken in the right quantity provides quite a good amount of iron. As this is the only food I think you’ll consume to get iron.
6. Taro Leaves
Taro Leaves is known as Arbi ke Patte in India. This beneficial leaf has 1.9 milligrams of iron if taken in a cup. You can make various types of cuisine from this leaf as this leaf is a popular ingredient in South India. Taro Leaves are also rich in vitamins A and C, as well as fiber and potassium.
7. Pumpkin seeds
Pumpkin seeds are also a good source of both heme and non-heme iron. 28 grams of pumpkin seeds have 7 milligrams of iron. You can take this with milk in the form of muesli.
Also Read: 4 Delicious Mangalorean Veg Recipes to Spice up your Meals
8. Black beans
They are a good source of non-heme iron. If you want kidney beans substitute then you can eat these black beans. One cup of cooked black beans provides about 18 TO 19 milligrams of iron.
So, these are 8 iron rich Indian foods that will strengthen your Immune System.
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