Iron Rich Diet Chart
Having an iron rich diet chart comes with its perks. Get all the health benefits with the best iron rich foods chart. It will boost your iron and overall health.
This iron rich food vegetarian chart is safe for men and women. People of all ages can do this. It is a healthy way for your deficiencies.
This plan is easy to follow. You can prepare these meals easily. It has easily available foods. Let’s dive into the world of iron-rich foods. And create a diet chart that will energize you!
It is a health issue. In this case, The body doesn’t have enough iron. It can lead to fatigue and weakness.
- About ten million cases in India per year.
- More than a billion people in the world have iron deficiency.
Yes, they are the same. You can say they are related to one another. Iron deficiency can lead to anaemia. In this case, the number of red blood cells decreases. It can lower your haemoglobin in the blood.
An iron rich diet chart is an eating plan. It has foods that are high in iron. These foods give you enough supply of iron.
Iron is important for body functions. You must have it in your diet. You can eat these high iron foods chart. This can help you prevent its deficiency.
An iron rich diet chart has these benefits:
- It can fight iron deficiency
- This diet will raise your energy levels
- It is good for brain function
- You can get a strong immunity
- It can help Muscle function
- This can help your focus
- It is good for Overall well being
You can add these best foods in your diet. They are the best options for an iron rich foods chart.
You can eat Lean cuts of meat. Like pork, and lamb. They are good sources of heme iron. It is easily absorbed by the body.
You can eat Chicken and turkey for best results. They are rich in iron. Make sure you eat the dark meat portions. So, eat it in iron rich diet chart.
Add Seafood to your high iron foods chart. Such as salmon, tuna, and sardines. They are rich in iron and omega-3 fatty acids. It is good for heart health.
If you want vegetarian options, then here you go. Add them to your diet.
You can eat kidney beans, chickpeas, and lentils. They are high in iron and fibre. It is rich in proteins. So, add them to iron rich foods vegetarian chart.
You can eat Dark leafy greens in your diet. Veggies like spinach are a must. They are rich in iron, vitamins A and C. So, eat it in an iron rich diet chart.
Beetroots have a good amount of iron in them. You can add them to an iron rich foods vegetarian chart. It is an all rounder veggie. You can eat it in salads, vegetables, smoothies, shakes and juices.
If you want a good breakfast, go for fortified cereals. Look for cereals fortified with iron. It can help start your day with an iron boost. So, add it to your diet.
Boost your iron levels with this diet chart. Follow it for a week. Get the best results with this iron rich diet chart.
Breakfast: 8 am
Lunch: 2 pm
Snack: 5 pm
Dinner: 8 pm
Breakfast: Poha (flattened rice) with peanuts and vegetables
Lunch: Rajma (kidney beans) curry with brown rice
Snack: Roasted chana (chickpeas)
Dinner: Palak paneer (spinach with cottage cheese) with roti
Breakfast: Moong dal cheela (lentil pancakes) with mint chutney
Lunch: Methi (fenugreek) paratha with curd
Snack: Soaked Almonds
Dinner: Baingan bharta (roasted eggplant curry) with quinoa
Breakfast: Oats upma with mixed vegetables
Lunch: Masoor dal (red lentil) curry with jeera rice
Snack: Roasted pumpkin seeds
Dinner: Aloo palak (potato and spinach curry) with roti
Breakfast: Ragi (finger millet) dosa with coconut chutney
Lunch: Chana masala (chickpea curry) with brown rice
Snack: Beetroot smoothie
Dinner: Lauki (bottle gourd) curry with millet roti
Breakfast: Besan (chickpea flour) chilla with tomato chutney
Lunch: Paneer tikka masala with two naan or rotis
Snack: Walnuts, cashews and raisins
Dinner: Mushroom matar (mushroom and green peas curry) with rice
Breakfast: Vegetable uttapam with coconut chutney
Lunch: Palak dal (spinach lentil soup) with brown rice
Dinner: Bhindi (okra) masala with two millet roti
Breakfast: Twi rice Idli with sambar and coconut chutney
Lunch: Baingan bharta (fried eggplant) with two rotis
Snack: Roasted sesame seeds
Dinner: Sprouted moong curry with brown rice
When it comes to an iron-rich diet chart, know what to avoid. There are some foods that deserve a big No. They are lower in iron content. Here are some of the examples:
These lack good amounts of iron. In addition, they are high in bad fats, sugars, and sodium. So, they serve no use in your iron rich diet chart.
You should avoid candies, cookies, cakes and pastries. They have little to no iron. It can lead to weight gain and other health issues. So, expel them.
Sugary drinks are the worst drinks. So, say bye bye to sodas, cold drinks and fruit juices. They are high in empty calories. In addition, they do not have any iron. So, go for better options.
To get more iron in your diet, you can try these tips:
- Eat more iron rich foods in your meals.
- You can pair them with vitamin C foods. It can help iron absorption.
- You can cook in cast-iron pans to increase iron in your meals.
- Make sure you add iron-fortified foods to your diet.
- Do not eat foods rich in calcium. It can mess up iron absorption in the body.
Frequently Asked Questions FAQs
Should I count calories with this diet chart?
Counting calories can be helpful. In this case, it is not always necessary. You can try portion control to manage weight with this iron rich diet chart. It will meet your health needs along with healthy weight. So, it is up to you.
Should I exercise in this diet chart?
You can do regular exercise for health benefits. It can help you lose weight with this diet. The aim of this diet is to raise iron content in your body. It is your choice if you want to do exercise with this or not.
What are some healthy snack options to add in this diet chart?
Snacks are a vital part of all diets. For this, you can make a number of snacks. They can go well with the iron rich diet chart. You can eat fruits, nuts, Greek yoghurt, or veggie sticks with hummus. They are healthy and satisfying snack options.