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Iron also known as “Heme” is an essential part of Haemoglobin found in red blood cells of our
body.Haemoglobin is responsible for circulating oxygen to the various cells of the body.

Hence, iron has an important function of transporting oxygen to the various cells of our body.
Low level of iron in our body lead to inadequate oxygen being delivered to the body. This
causes tiredness, lack of concentration, pale skin, nail bed and pale eyes adn compromised
immunity.

How much do we need?

Based on Dietary reference intake of iron

Age Male Male

18yrs- 50yrs 8mg/day 18mg/day

50 yrs or older 8mg/day 8mg/day

Pregnant women, vegetarians, endurance athletes and people with certain chronic conditions
havehigher needs of iron.

Since food is the only source of iron for our body, inadequate intake is one of the major causes
of low iron levels in the body. Apart from this, severe blood loss during surgery or menstruation,
certain clinical conditions like cancer that alter absorption from the stomach and kidney failure
can also lead to iron deficiency.

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What foods provide iron?

Foods provide us with two different forms of iron. Heme iron available from
animal sources and nonheme iron available from plant source of foods.

Heme iron is easier for our body to absorb compared to the non heme iron.
Moreover, vitamin C is essential for the absorption of non heme iron.

Food Group Foods Ammount Iron Content

Vegetables Beets, sliced 125ml o4 . cup 1.6mg

canned, drained
and Potato, micro 1 medium 2.5mg
waved, flesh
and skin 125ml or . cup 3.4mg
Fruits Spinach boiled and 3 1.3mg
drained 60ml 0.7mg
Dried Apricots 125ml 1.6mg
Raisins
Ready to drink

Grain Products Soybean flour 125ml or . cup 4.9mg

Whole wheat flour 125ml or . cup 2.5mg

Milk and Alternatives 2.

Meat and Alternatives Scrambled eggs 2 1.4mg

Cooked lentil 175ml or . cup 4.9
Beef 75g or 2 . oz 2.4mg
Clams 75g or 2 . oz 21mg
Turkey/Lamb 75g or 2 . oz 1.5mg
Chicken 75g or 2 . oz 0.9mg
Pork 75g or 2 . oz 0.8mg
Salmon (canned/fresh) 75g or 2 . oz 0.6mg

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A simple and easy recipe to include iron rich foods in daily diet:

Vegetarian chilli Ingredients

High Iron Chilli
Number of Servings: 2
Preparation Time: minutes
Cooking Time: minutes
1 cup beans, black, boiled
1 cup beans, kidney, dark red, boiled
0.5 cup corn, sweet, yellow, frozen kernels
off cob, boiled, drained
0.5 cup tomato sauce, canned
0.5 cup onions, raw
1 tsp salt, table
4 Clove garlic, raw
1 tbsp paprika
1 tsp vegetable oil, canola
0.5 cup beets, boiled, drained

Instructions

1. In a heavy bottom pan, saute onions and shredded garlic in oil

2. Add the black beans and kidney beans and cook
3. Add the tomato sauce, pureed beets, spices and water if needed and simmer
4. Simmer till reaches required consistency.

Calories (kcal) 371 Folate (DFE) 326.4

Fat (g) 4.2 Vitamin Vitamin B6 (mg) 0.6
Protein (g) 20.2 Vitamin B12 (μg) 0
Carbohydrate (g) 68.6 Calcium (mg) 94.3
Sugar (g) 10.2 Iron (mg) 6.8
Fibre (g) 17.1 Sodium (mg) 1549.9
Vitamin A (RAE) 89.3 Potassium (mg) 1313.3
Vitamin C (mg) 15
Vitamin D (μg) 0
Vitamin E (mg) 3.6
Thiamin (mg) 0.5
Riboflavin (mg) 0.3
Niacin (NE) 6.9

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What foods iron provide ?

A simple and easy recipe to

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