Iron Deficiency – Healthy Eating Habits to Protect Your Body!

 

 

Iron is one of the most essential minerals for the human body. It plays a key role in producing hemoglobin, the protein in red blood cells that carries oxygen from the lungs to every part of the body.

Iron also supports energy production, brain function, and immunity. When iron levels are low, symptoms such as fatigue, pale skin, dizziness, hair loss, and weakened immunity are common.

 Foods Rich in Iron:

• Leafy greens – Spinach, drumstick leaves, coriander, curry leaves

• Legumes – Lentils, green gram, chickpeas, black gram

• Whole grains – Finger millet (ragi), oats, quinoa, brown rice

• Seeds – Sesame, pumpkin seeds, sunflower seeds

• Dry fruits – Dates, raisins, figs

• Nuts – Peanuts, almonds, cashews, walnuts

• Non-veg sources – Chicken, mutton, liver, fish (salmon, sardine, tuna)

• Natural sweeteners – Jaggery, palm sugar

Pairing these foods with Vitamin C-rich fruits (orange, amla, lemon, tomato) helps the body absorb iron more effectively.

Simple Iron-Rich Curry Recipe:

Drumstick Leaf Dal Curry

Ingredients:

• Toor dal (pigeon pea lentil) – ½ cup

• Drumstick leaves – 1 cup (chopped)

• Onion – 1

• Tomato – 1

• Garlic – 3 cloves

• Red chili powder – 1 tsp

• Turmeric powder – ½ tsp

• Salt – as required

• Mustard seeds & curry leaves – for tempering

Preparation:

1. Cook the toor dal until soft and keep aside.

2. In a pan, heat oil and add mustard seeds, curry leaves, onion, garlic, and tomato. Sauté well.

3. Add turmeric and chili powder, mix thoroughly.

4. Add the cooked dal and chopped drumstick leaves. Let it simmer for 5 minutes.

5. Serve hot with rice or chapati.

This curry provides iron, protein, and dietary fiber in a single dish.

Conclusion:

Although iron deficiency is common, it can be easily prevented with a balanced diet rich in greens, pulses, nuts, dry fruits, meat, and fish. Small changes in everyday eating habits can make a big difference to overall health.