You can improve your life quality with this iron rich diet chart

iron rich diet chart

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!

What is iron deficiency?

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.

Is iron deficiency and anaemia the same?

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.

Iron rich diet chart: All about it

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.

7 benefits of a high iron foods chart

An iron rich diet chart has these benefits:

  1.  It can fight iron deficiency
  2. This diet will raise your energy levels
  3. It is good for brain function
  4. You can get a strong immunity
  5. It can help Muscle function 
  6. This can help your focus
  7. It is good for Overall well being

Best Foods to eat in iron rich diet chart

You can add these best foods in your diet. They are the best options for an iron rich foods chart.

Non vegetarian options for iron rich diet chart:

●      Red meat:

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.

●      Poultry:

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.

●      Fish:

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.

Best iron rich foods vegetarian chart

If you want vegetarian options, then here you go. Add them to your diet.

●      Beans and lentils:

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.

●      Spinach:

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

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.

●      Fortified cereals:

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.

7 Day Iron Rich Foods Chart

Boost your iron levels with this diet chart. Follow it for a week. Get the best results with this iron rich diet chart.

Meal timings

Breakfast: 8 am

Lunch: 2 pm

Snack: 5 pm

Dinner: 8 pm

Day 1:

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

Day 2:

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

Day 3:

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

Day 4:

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

Day 5:

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

Day 6:

Breakfast: Vegetable uttapam with coconut chutney

Lunch: Palak dal (spinach lentil soup) with brown rice

Snack: Pistachios

Dinner: Bhindi (okra) masala with two millet roti

Day 7:

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

Worst foods for high iron foods chart

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:

Processed foods:

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.

Sugary snacks:

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:

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.

Tips to get more iron in your diet

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.

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