Maintaining sufficient iron levels is essential for vegetarians. One of the most prevalent worries individuals have about vegetarian cuisine and health is a lack of iron. Iron, on the other hand, is available in a broad variety of vegetarian diets, and even the meat-eating population relies on these foods for the majority of their iron intake. Absorption of iron is helped by vitamin C in the body. Drinking orange juice with an iron-rich meal can also help to maximise its advantages.
A low iron diet can cause fatigue, shortness of breath, headaches, irritability, dizziness, and anaemia.
If you’re a vegetarian, here are some foods that might help you acquire more iron:
1. Raisins: Raisins are naturally sweet and rich in sugar and calories. Yet they are helpful to our health when consumed in moderation.
In fact, raisins can help with digestion, and bone strength. Raisins can also help boost your iron levels. Raisins can be consumed by soaking them in kesar for the entire night.
2. Soybeans: Soybeans and food made from soybeans are abundant in iron. In fact, soybeans contain around 9.9 mg of it per cup, or 55% of the DV. Soya chunks are found to have high value of iron. A 100gm serving of soya chunks contains approximately 10mg of Iron. They are also excellent for treating anaemia.
3. Amaranth: Amaranth, also called as Rajgira, this gluten-free ancient grain has 5.17 milligrams of iron per cooked cup and more than 9 g of protein. It also includes a variety of other minerals that are beneficial and important to health, including as fibre, manganese, and magnesium. Amaranth is referred to as a “superfood” since it has a lot of beneficial properties.
4. Curry Leaves: Curry leaves are high in iron and folic acid, which helps in improving the body’s iron levels. This is extremely beneficial to the patients suffering from anemia. The iron and folic acid in curry leaves help to increase hemoglobin levels.
5. Ragi: Ragi also called as Finger Millet is a great source of iron and is advised for anaemia sufferers to increase haemoglobin levels. After sprouting, ragi possesses more vitamin C, facilitating iron absorption in the blood circulation. Due to its high calcium and iron content, meals made from ragi are particularly well suited for older people and pregnant moms. Consuming finger millet assists in natural bodily relaxation. Among all the cereals, Ragi is a grain that should be a part of your diet since it is a good source of iron and fibre.
Various delicious as well as healthy dishes can be made out of these amazing contents mentioned above. Consuming such iron rich and highly nutritious foods can help one to improve their immunity, blood circulations and overall health.