( Vegetarian) Top 10 Commonly Consumed Foods That are rich in IRON- Values.

Iron is the very essential trace mineral that is required for our body to perform numerous functions. Iron in our body is present in the erythrocytes ( Red Blood Cell ) as Haemoglobin. Hemoglobin helps in the transport of oxygen from the lungs, and some carbon dioxide back to the lungs. More About Iron

The most- bioavailable form for iron is the non-vegetarian foods like meats, kinds of seafood, etc. Vegetarian foods are also a good source of iron but the bioavailability of vegetarian food is a little less. Controlling absorption is important because the body cannot eliminate excess iron once absorbed. Iron absorption is 5-10% in healthy people, and 10-20% in iron-deficient people. Iron Suppose if you consume 100g of food that contains 10 mg of iron, absorption of iron in the healthy body is 1mg and in an iron-deficient individual is 2 mg. This is the reason why most people suffer from Iron-deficiency Anemia or having low hemoglobin level status. Top 10 Protein Rich Food's

NOTE- Most of the condiments and spices like Turmeric Powder is the richest source, Cumin Seeds, Fenugreek Seeds, etc are rich in iron, but we are not considering them here because we consume it in a  very small amount, so they do not provide enough Iron to our body. Related pules

Top 10 Commonly Consumed Vegetarian Foods That Are Rich in Iron

1. Moth Beans - 100g of moth beans contains 7.9 mg of Iron 

Moth Beans in general referred as मोठ, Moth Beans are Easily digested and contains high amount of magnesium, potassium, and fiber which helps in lowering the risk of Blood Pressure. Moth beans mostly consumed in the form of  'Whole moth beans ' and ' sprouted Moth beans'. Moth beans help in lowering cholesterol levels. It has a high antioxidant value. To Know in Details 

2. Bengal Gram Whole - 100g of Bengal gram Whole  contains 6.78 mg of Iron 

Bengal gram whole is commonly referred as काला चना or सफ़ेद छोले, Bengal gram whole is cheap and easily available food. It has many beneficial properties it helps increase the strength of the body and helps the body to absorb more glucose, which helps for diabetes patients. It is rich in protein and iron and many other vitamins and minerals. It also helps in maintaining the weight of an individual and prevents the onset of many chronic diseases. To Know in Details

3. Bajra - 100g of Bajra contains 6.42 mg of Iron 

Bajra is cereals that are mostly consumed in winters. Bajra is mostly consumed as 'Bajra ka Rotla' and 'Bajra ka Khichda'. Bajra is rich in magnesium which helps to keep the heart-healthy. It has potassium, which dilates the blood vessels, allows the blood to flow easily. This helps in lowering the blood pressure. Bajra is a whole cereal, therefore, it contains a lot of fiber and vitamin B complex which helps in the prevention of constipation. To Know in Details

4. Kidney Beans/ Rajma  - 100g of Kideny Beans contains  6.3 mg of Iron 

Kidney beans are generally known as 'Rajma'. Rajma has to be soaked prior to cooking because it has a very hard shell. Rajma helps in the prevention of cancer, its excellent legumes which help in regulating blood sugar level. It is a good source of soluble fiber and has a low glycemic index. It helps in strengthening bones and helps in maintaining weight. To Know in Details

5. Bengal Gram Dal - 100g of Bengal Gram Dal contains 6.08 mg of Iron 

Bengal Gram Dal or चना दाल is most often consumed. Bengal gram dal is an excellent source of vegetarian protein and provides enough energy which our body requires. It is Diabetic friendly dal because it has high fibers and also helps in the maintenance of weight. It helps in lowering blood pressure. In our Indian society, Bengal gram dal flour is made ' Besan' which is also an important part of our Indian diet. To Know in Details

6. Black Gram Whole - 100g of Black Gram Whole contains 5.97 mg of Iron 

Black Gram Whole or Urad which is consumed in whole and also in dal form, उरद दाल is the very famous dal which is consumed with 'दाल-बाटी ' (Rajasthani Dish). Black gram holds a very high protein than other legumes. It is an excellent source of iron, dietary fibers, isoflavones, zinc, copper, and many other vitamins and minerals. Black gram increases the uric acids level, which leads to the problem like kidney stones, and gall stone. If eaten in moderation does not create any harm to your health. To Know in Details

7. Cashewnuts- 100g of Cashewnuts contains 5.95mg of Iron 

Cashewnuts or काजु is the favourite nuts among all the nuts. Cashewnuts are rich in iron, low in sugars and rich in fibers, it contains heart-healthy fats and plant protein. They're also a good source of copper, magnesium and manganese- these all nutrients helps in energy production, brain health, immunity and bone health. To Know in Details

8. Sunflower seeds - 100g of Sunflower seeds contains 5.85 mg of Iron 

Sunflower seeds are easily available in the market. It is a rich source of Iron. Sunflower seeds are high in protein and rich in healthy fats as well as rich in antioxidants that can lower your risk of developing serious conditions. It is rich in Vitamin B1 & B6, vitamin E, Iron, Selenium, Magnesium, and Zinc. To Know in Details

9. Fenugreek leaves- 100g of Fenugreek Leaves contains 5.69 mg of Iron 

Fenugreek leaves or in our local terms मैथी is very beneficial for our health. we mostly consume it in the form of sabzi, paratha, or Thepala. Fenugreek seeds and fenugreek leaves both are good sources of Iron. Fenugreek leaves is mostly available in winters and may reduce cholesterol levels, lower inflammation and help with appetite control. It lowers blood sugar levels, testosterone levels and increases milk production. To Know in Details

10. Coriander leaves - 100g of Coriander leaves contains 5.3mg of Iron 

Coriander leaves or धनिया, it is freely available in our Indian market. Coriander seeds and coriander leaves are easily grown and both are rich in iron. coriander leaves have numerous health benefits help in lowering blood sugar levels, promote digestion, and fight against infection. It can be easily consumed in our diet we can add Coriander leaves to every sabzi and every dal, we can also make chutney out of it. To Know in Details