Vegetarian & Non Vegetarian Iron-Rich foods in India

Humanity could have perished if they didn’t have access to the mineral iron. The red blood cell contains the most significant Iron in human tissue. Managing iron levels can help avoid fatigue as well as alleviate it. Iron can also help with hemoglobin production, alleviate anaemia, and enhance the immune system. Lets dive deep to know more about Iron Rich Foods in India.

An excess of Iron is relatively uncommon. If a person has more Iron in their system than they require, their body will generally store the excess Iron in reserve. Some conditions may necessitate iron supplements, although most people may get all the Iron they need through their diet alone.

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Health Benefits of Iron in Body

Anaemia treatment

Iron aids in the treatment of anaemia, one of the most common dietary deficits worldwide. Low levels of hemoglobin induce anaemia. Fatigue, dizziness, shortness of breath, fast heart rate, and a general sensation of weakness and sickness are all symptoms of anaemia. 

Improves haemoglobin levels

Hemoglobin, the protein that delivers oxygen through the bloodstream, requires Iron for its formation. Blood loss can happen in a variety of ways, including when someone is hurt. As a result, more hemoglobin is needed. Every month, a woman’s menstrual cycle causes her to lose blood, making her more vulnerable to anaemia. 

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Increases Energy and Reduces Weariness.

When it comes to exhaustion that isn’t explained, both men and women can be benefited from Iron. Even if a person is not lifeless, a low iron level can make feel tired. During their reproductive years, there are high chances of a woman experiencing the same.

Fatigue is more attributable to iron shortage than regular sleepiness. People suffer from exhaustion that impacts their everyday routine, and as a result, activities might become tiring and unpleasant. By ingesting iron-rich foods and supplements, you can increase your iron levels, which can reduce tiredness and weariness. Cast iron can also help to ensure a healthier diet. 


Improves Muscular Endurance

Metabolism is connected with decreased athletic iron levels. Adequate quantities of Iron are required for muscular contractions and endurance. (Anaemia can cause muscle weakness). Low amounts of Iron also contribute to tiredness, and iron deficiency leads to muscular inflammation, and Iron-rich hemoglobin lowers pain by healing damage to the tissue. 

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Immune System Booster

Iron helps to boost the immune system. A healthy body produces hemoglobin, which allows the body to fight disease and infection by supplying oxygen to injured tissues, organs, and cells. Low iron levels impede the immune system and the healing process. 

Enhanced Focus Ability

The iron shortage harms cognitive function. Concentration and attention are affected very immediately when blood iron levels drop. Restoring iron levels to a normal range can help with engagement and mental performance. 

Bruising is Minimized

Low Iron levels or genuine Iron shortages are frequently the cause of bruising. Platelets, which are created and function by hemoglobin, control blood clots. Bruising regularly indicates that the internal clotting process isn’t working correctly. If low Iron causes recurrent bruising, iron supplementation may be beneficial.

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6 Best Iron Rich Foods in India


Vegetarians should eat Spinach since it is high in Iron. Iron content is 2.7 milligrams per 100 grams of Spinach, Vitamin C (28 mg) is also present. In addition, vitamin C aids in the absorption of Iron in the body. Cooking Spinach with tomatoes improves our body’s ability to absorb the Iron included in Spinach.

Spinach also contains vitamins A, K, and minerals like magnesium and manganese, in addition to iron and vitamin C. It benefits our eyes and bones, and it’s also used to help patients with hypertension to control their blood pressure. It also alleviates constipation and lowers the risk of cancer.


Iron can be found in abundance in a variety of shellfish. The iron content of 100 grams of clam is 13.98 mg, while the iron content of 100 grams of oyster is 5.1 mg. Iron is also found in blue mussels, shrimp, and lobster.

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Shellfish are high in protein, healthy fats, vitamins, and minerals while being low in calories. Shellfish are beneficial to our hearts, minds, and weight loss. They also aid in the development of immunity.


Soybean-based tofu is a delicacy. Tofu has 5.4 milligrams of iron per 100 grams. Protein, calcium, vitamin B1, manganese, phosphorus, magnesium, zinc, and other minerals can all be found in tofu. Tofu helps to keep cholesterol and bone density in check, and it lowers anaemia and cancer risks.

Poultry, Red Meat & Fish

Non vegetarian food like red meat & fish can be consumed in various form. Internet can be used to find recipes. Making these a regular component of your diet ensures that your hemoglobin (Hb) levels are above average. Researchers observed that the risks of iron deficiency are lower for persons who regularly consume poultry, Beef and Fish.

Iron rich foods in India

100 g of meat such as ground beef has 2.7 mg of Iron. It also contains high levels of vitamins B complex, selenium, zinc and protein that are all very useful to the human body’s overall health. Chicken has 100 grams of Iron 1.3 mg—the rich supply of Iron in Fish such as tuna, sardines, and mackerel.

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Whole Grains

Iron can be found in whole grains as well like wheat, millets, oats, brown rice, and quinoa. Iron is found in 4.7 milligrams per 100 grams of oats and 1.5 mg per 100 grams of quinoa. Millet has 3 mg of Iron per 100 gms, while wheat has 3.9 mg. Fibre, proteins, vitamins, minerals, and antioxidants are also found in whole grains.

Whole grains aid digestion and may lower the risk of heart disease, stroke, diabetes, obesity, and cancer, among other conditions.

Dark Chocolate

Who says iron-fortified foods have to be monotonous? Dark chocolate has the potential to please our taste senses while simultaneously increasing our body’s iron levels. Iron is included in 6.32 milligrams per 100 g of dark chocolate. A small quantity of dark chocolate after each meal can help boost our body’s iron levels.

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Good fats, copper, manganese, potassium, phosphorus, magnesium, zinc, selenium, and other minerals can be found in dark chocolate. It helps us maintain a healthy cholesterol level and lowers our risk of stroke and heart disease.

The Bottom Line- Iron Rich Foods in India

Many plant based foods contain Iron. The plant meals mentioned in this article not only contain a lot of Iron; but they also have a lot of other minerals and plant chemicals that are excellent for you. As a result, incorporating them into your diet will assist you in meeting your iron requirements while also improving your general health.

FAQ’s- Iron Rich Foods in India

What food is highest in Iron?

Foods rich in Iron come from two sources: animal based & plant based products. Your body absorbs 2-3 times more iron from animal sources than from plant sources.
Animal-based foods high in Iron include Lean beef, Oysters & Chicken
Plant-based foods high in Iron include Beans, Lentils, Tofu, Baked potatoes & Cashews

Are Bananas high in Iron?

Yes, Bananas are high in Iron, eating them helps encourage the formation of hemoglobin in the blood, which can aid in preventing and treating anaemia.

Is Egg good for anaemia?

The adaptable Egg is still becoming increasingly popular. Low iron levels are typical to blood donors; therefore, you might question if eggs are a healthy iron source. Fortunately, Iron, protein and other essential vitamins constitute a significant source of eggs.

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