Whether you are trying to stay fit, boost immunity or stay healthy, then iron is that one vital nutrient that the body needs to carry out some of the most essential functions of the body. While most people stick to medications and supplements for boosting iron levels, you will be amazed to know that there are certain simple foods and tips to increase protein levels in the daily diet.


Why is iron so important?
Iron is a vital mineral responsible for transporting oxygen in the blood and supporting energy levels, immunity, and cognitive function. Despite having iron-rich foods in Indian cuisine, iron deficiency, especially in women and children, is still common. This often happens not because of a lack of iron in food but due to poor absorption. Understanding how to add and absorb iron correctly in desi meals is key to preventing anemia and fatigue.


Use iron cookware
One traditional but powerful way to improve iron intake is by cooking in iron kadais or pans. Foods like sambhar, rasam, curries, and dal absorb trace amounts of iron from the cookware. Acidic and moist dishes like tomato curry or tamarind-based gravies are especially effective in pulling iron from the utensil, increasing its content naturally without supplements.

Pair iron-rich foods with vitamin C
Leafy greens like spinach, methi, or amaranth; jaggery; lentils; and millets are rich in non-heme iron (plant-based iron), which is not easily absorbed on its own. To boost absorption, pair these with vitamin C-rich foods like lemon juice, amla, raw mango, tomatoes, or oranges. A squeeze of lemon over dal or adding amla chutney to your thali can make a significant difference.


Avoid tea or coffee
Many Indians consume tea or coffee right after meals, not realizing that tannins and polyphenols in these beverages inhibit iron absorption. To maximize iron uptake, avoid drinking chai or coffee for at least an hour after eating. Instead, choose buttermilk, nimbu pani, or jeera water with meals, which are digestion-friendly and don’t interfere with iron absorption.

Include sprouted and fermented foods
Sprouting lentils like moong or chana and fermenting batters like idli-dosa help break down anti-nutrients such as phytates that block iron absorption. These traditional techniques increase the bioavailability of iron and other minerals. Regularly including sprouts, fermented batters, and pickles in your desi meals can naturally support better nutrient uptake.


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