Four Ways to include Iron in your Vegetarian Diet
Four Ways to include Iron in your Vegetarian Diet

According to the American Society of Hematology, one of the most common types of anaemia is iron deficiency anaemia. Haemoglobin, the protein which is a part of our red blood cells requires dietary iron. If your diet doesn’t have enough iron, the body cannot make haemoglobin which is needed to create red blood cells to provide oxygen-rich blood to the whole body. Here are some vegetarian sources of iron which are easily accessible in your kitchen.

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Green leafy vegetables

Green vegetables such as spinach and amaranth are a good option to increase your iron intake. Leafy vegetables can be made as a sabzi, added to salads, or pureed for soups.

Cooking at Home


All Indian kitchens have some of type of lentils in the pantry. Lentils or dals as we know them, are an excellent source of iron which can be consumed everyday. Along with iron, dals such as masoor, urad, moong and toor also add protein to your diet.

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Beans & Pulses

Chickpeas (kabuli chana), kidney beans (rajma), soy beans, and black-eyed peas (lobia) are rich in iron. They are an inherent part of a balanced meal. In addition to sabzis and curries, beans and pulses can also be used to make salads and soups.

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Whole Grains

Whole grains such as quinoa, rice and, amaranth are a rich source of iron. Including these in your diet will benefit you in multiple ways as these whole grains also have high amount of fibre, protein and other micro-nutrients.

To ensure that iron is absorbed properly in your body, it is necessary to pair it with foods which are high in Vitamin C content. Most beans, pulses and lentils can lose their nutrient value if they are polished or processed heavily. Choose from Tata Sampann’s range of lentils and pulses, unpolished to ensure that the goodness of these ingredients isn’t compromised.


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