Although the recommended daily intake (RDI) is based on an average intake of 18 mg of iron per day, the individual requirements vary from person to person on the basis of gender, age, and life stage.
Here are the 10 vegetarian iron-rich Indian foods:
1. Soybean: Foods derived from soybean are packed with iron.
2. Lentils: Lentils are another iron-rich Indian food. It also contains a significant amount of protein, fiber, folate, complex carbs, and manganese.
3. Beans and peas: White, lima, red kidney and navy beans also contain a significant amount of iron.
4. Nuts: Almond, pine nuts, and cashews are rich in iron and help fight anemia.
5. Seeds: Pumpkin, sesame, hemp, chickpeas, and flaxseeds are also powerhouses of iron.
6. Leafy green vegetables: Kale, spinach, collard, beet greens, broccoli, cabbage, brussels sprouts are also loaded with iron. Potatoes contain a good amount of iron, primarily in the skin.
7. Mushrooms: Out of the many varieties of mushrooms, only a selected few like the oyster and portobello mushrooms are rich in iron.
8. Olives: Olives also contain iron and reduce the risk of heart diseases.
9. Whole grains: Whole grains include the likes of oats and quinoa.
10. Dark chocolate: It is significantly more nutritious than its milk chocolate counterpart and contains nutrients including iron, fiber, magnesium, copper, and manganese.
Add these foods to maintain your hemoglobin.