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Iron Requirements of Indian Children and Adults

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Daily Iron Requirements

What is Iron?
Iron is an important nutrient for our body and for our health. It helps our cells "breathe". Iron (“haeme”) works with protein (“globin”) to make the “haemoglobin” in red blood cells. The haemoglobin carries oxygen to all parts of the body so it can perform its normal functions. Iron is also a part of myoglobin, a protein that helps muscle cells store oxygen. Without enough iron, the body’s fuel cannot be properly synthesized. Iron is present in many foods and absorbed into the body through the stomach and is stored in the liver, spleen, and bone marrow.

Function of Iron in Body:
* To carry oxygen around the body – Every cell in the body needs oxygen. Think of our blood stream as a highway and iron (present in the haemoglobin) as a vehicle that carriers oxygen from our lungs to wherever it is needed. It is easy to see why iron is vital for life.

* Ensuring a healthy immune system – The cells which fight infection and defend the body against foreign organisms depend on adequate stores of iron. If our iron stores are low our body is prone to more frequent infections.

* Making energy – Iron is essential in the chemical reactions that produce energy from foods. Therefore, if the iron levels are inadequate, then our body may not be able to use all the energy available to it.

Click here to see your Sources of Iron Rich Food.
 

Daily Iron Requirements
The amount of Iron we need depends on our age, gender and activity level. The table given below highlights the iron requirements per day and its need for different age groups.


Age Group Requirement mg/day Need for Iron
Infants and children 1-3 years
4-6 years
7-9 years

9 (mg/day)
13 (mg/day)
16 (mg/day)		 Because of the rapid growth and develment
Boy / Men
10-12 years
13-15 years
16-17 years
19+ years
21 (mg/day)
32 (mg/day)
28 (mg/day) )
17 (mg/day)		 For maintain their iron stores and hemoglobin levels.
Girls / Women
10-12 years
13-15 years
16-17 years
19+ years

27 (mg/day)
27 (mg/day)
26 (mg/day) )
21 (mg/day)		 Puberty promotes quick and rapid growth spurt in adolescent and so the need for iron is high.
Women of childbearing age have increased need because of the losses from menstruation.
Pregnancy
18+ years		 35 (mg/day) The growing fetus has high requirements of iron, which needs to be supplemented through mum’s diet.
The blood loss during childbirth adds on to the need. The reason for which an iron supplement is recommended for pregnant women.

More information on Iron.
Anaemia Causes, Symptoms, Tackling, Dos and Don’t
Sources of Iron Rich Food
Iron Rich recipes
Iron Rich Breakfast recipes

Given below are some Iron rich recipes. We would love to hear from you if you liked the article. Please post your comments. Thanks!

Iron Requirements Of Indian Children And Adults



1

dal pandoli recipe | Gujarati chola dal pandoli | palak pandoli | healthy steamed snack | with 6 amazing images. dal pandoli recipe | Gujarati chola dal pandoli | palak pandoli | healthy steamed snack can be enjoyed for breakfast or at snack time. Learn how to make Gujarati chola dal pandoli. To make dal pandoli, wash and soak the chola dal in enough water in a deep bowl for 3 hours. Drain well. Combine the chola dal, spinach, green chillies, curds and 1 tbsp of water in a mixer and blend it till smooth. Transfer the mixture into a deep bowl, add the asafoetida and salt and mix well. Add the fruit salt over the batter and mix it gently. Tie a muslin cloth on top of a deep vessel, which is half-filled with water and heat till the water boils. Put spoonfuls of the batter on the muslin cloth at regular intervals. You can make 5 pandolis at a time. Cover the vessel with a dome-shaped lid and steam in a steamer for 5 to 7 minutes. Repeat steps 6 and 7 to make 5 more pandolis in one more batch. Serve immediately with green chutney. Pandoli is a Gujarati snack cooked in a unique style using a double boiler. Most commonly made with moong dal, but here is a variation using chola dal. Further we have spinach while blending to enhance its colour and flavour while adding a touch of nourishment to palak pandoli. This Gujarati chola dal pandoli is reinforced with nutrients like protein, iron and folic acid. Protein is necessary for the maintenance of cells in the body and the iron helps in transporting oxygen to these cells. This healthy steamed snack is a great substitute to fried vadas, tikkis and pakodas. Served it with green chutney or fresh garlic chutney it can be enjoyed all health conscious individuals as well those who have diabetes or heart problems. Tips for dal pandoli. 1. It is very important to soak the dal for a few hours to increase its digestibility. So plan for it in advance. 2. You can also make pandolis in moulds. 3. Spinach can be replaced with other greens like cauliflower leaves. Enjoy dal pandoli recipe | Gujarati chola dal pandoli | palak pandoli | healthy steamed snack | with step by step photos.

2

pineapple and coriander juice recipe | Indian pineapple ginger juice | healthy pineapple ginger coriander juice | with 11 amazing images. The contrasting flavours of pineapple and ginger, along with the protective plant chemicals found in coriander, give this pineapple and coriander juice a surprising yet delicious flavour. Learn how to make pineapple and coriander juice recipe | Indian pineapple ginger juice | healthy pineapple ginger coriander juice | pineapple and coriander juice is full of vitamin C, and acts as a great detoxifier! Pineapple also provides iron while coriander and ginger add a distinct flavour to this stress-busting juice. Pineapple is a rich source of iron, which is so essential for maintaining the normal blood circulation and supplying oxygen to our cells. It helps to increase the body's vitality and prevent anaemia. Munch on some healthy jar snacks along with this healthy pineapple ginger coriander juice to satisfy your hunger and keep you energetic. Tips to make pineapple and coriander juice: 1. Always select fresh pineapple that is slightly soft to touch, smells delicious and has a good colour with no green patches. 2. Serve it immediately to prevent the coriander from turning black. Enjoy pineapple and coriander juice recipe | Indian pineapple ginger juice | healthy pineapple ginger coriander juice | with detailed step by step photos.

3

warm honey lemon water with turmeric | anti-inflammatory recipe for cold | anti-inflammatory, anti-fungal cold remedy with turmeric | ant-inflammatory homey lemon water | with 6 amazing images. Warm Honey Lemon Water with Turmeric is a simple detox solution that can be consumed everyday, first thing in the morning. We all know that lemon juice and turmeric have amazing health benefits – and this easy recipe brings both together. Making Warm Honey Lemon Water with Turmeric is very simple. You just need 3 ingredients – honey, lemon juice and water which have to combined with warm water. Mix them well and your health potion as a remedy to cold and cough is ready to be served. Turmeric powder (haldi), which is found in everyone’s masala dabba is obtained by boiling the roots for hours, drying them for weeks and then grinding them in huge grinders to get the powder. It aids digestion by stimulating the flow of bile, and is also known to have wonderful antiseptic properties. In anti-inflammatory, anti-fungal cold remedy with turmeric, you will need ¼ tsp of turmeric powder. The turmeric used in anti-inflammatory recipe for cold has many other benefits. Thanks to this antiseptic action, turmeric is used for treating dysentery and diarrhoea, which are caused by microorganisms. Perhaps because we use it in small quantities, many people are not aware of the rich iron content in turmeric, which works against anaemia. Curcumin, an anti-inflammatory compound in turmeric helps relieve inflammation of the joints. Of course, the benefits of lemon juice in warm honey lemon water with turmeric cannot be forgotten either. It helps to boost your metabolism early in the morning, is a good source of antioxidant vitamin C , and helps to freshen breath too. Honey in ant-inflammatory homey lemon water helps to balance the flavours, making this Warm Honey Lemon Water with Turmeric a pleasure to sip on first thing in the morning. That said, we recommend you use a straw to drink this, because lemon juice is acidic and may damage the enamel of your teeth if had directly without a straw. Enjoy warm honey lemon water with turmeric | anti-inflammatory recipe for cold | anti-inflammatory, anti-fungal cold remedy with turmeric | ant-inflammatory homey lemon water | with step by step photos

4

methi crispies recipe | baked methi namakpara | fenugreek crispies | healthy Indian jar snack | with 28 amazing images. methi crispies recipe | baked methi namakpara | fenugreek crispies | healthy Indian jar snack is a sumptuous non-fried snack which is best to pack for school or work and avoid reaching out for junk foods. Learn how to make healthy Indian jar snack. To make methi crispies, combine all the ingredients in a deep bowl, mix well and knead into a firm dough using enough water. Divide the dough into 3 equal portions. Roll each portion of the dough into a 200 mm. (8”) diameter thin circle using a little whole wheat flour for rolling. Heat a non-stick tava (griddle) and gently cook them on both sides till half done. Keep aside to cool. Prick them with a fork at regular intervals. Cut into small diamonds or squares and arrange them on a greased baking tray. Bake in a pre-heated oven at 180°C (360°F) for 20 minutes. Cool and serve or store in an air-tight container. Leafy vegetables, especially methi, do wonders for diabetics by controlling blood sugar. Not only that, methi also does wonders to the flavour of any dish it is added to, with its unique, mildly-bitter taste and splendid aroma. Here, methi is mixed with whole wheat flour and oats to make fenugreek crispies, flavoured with sesame seeds and ajwain. Curd is added to the dough to improve the texture of the baked methi namakpara and also to impart a slight tanginess, which complements the bitterness of the fenugreek leaves beautifully. Make a batch of these crispies and store in a jar, to enjoy with your favourite low calorie dip. This baked healthy Indian jar snack can be enjoyed by all healthy individuals, diabetics, heart patients and weight-watchers too to satisfy their evening hunger pangs in a nourishing way. The iron that the sesame seeds and fenugreek lend are beneficial is boosting haemoglobin levels and preventing fatigue too. Tips for methi crispies. 1. The dough should be firm so the crispies get their necessary crunch. 2. Oats can be substituted with any other healthy flour like jowar flour or ragi flour. 3. Remember to prick them with a fork at regular intervals. This will help to make them crisp. Enjoy methi crispies recipe | baked methi namakpara | fenugreek crispies | healthy Indian jar snack | with step by step photos.

5

masoor dal and vegetable khichdi recipe | tadkewali masoor dal khichdi | Bengali masoor dal khichuri | healthy masoor dal khichdi | with 33 amazing images. masoor dal and vegetable khichdi recipe | tadkewali masoor dal khichdi | Bengali masoor dal khichuri | healthy masoor dal khichdi is a nourishing one dish meal. Learn how to make tadkewali masoor dal khichdi. To make masoor dal and vegetable khichdi, soak masoor dal and brown rice in enough water for 30 minutes. Drain well and keep aside. Heat the ghee in a pressure cooker, add the cloves, cinnamon, cumin seeds, cardamom and asafoetida and sauté on a medium flame for a few seconds. Add the onions and garlic paste and sauté on a medium flame for 1 minute. Add the green peas, potatoes and french beans and sauté on a medium flame for another 2 minutes. Add the rice, masoor dal, turmeric powder, green chilli paste and salt and sauté on a medium flame for 2 minutes. Add 4 cups of water, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Serve hot. Need an iron-boost? Go for this soothing Bengali masoor dal khichuri! Made of a wholesome combination of dal, rice and vegetables cooked with aromatic spices, this traditional khichdi gives several nutrients including a significant amount of iron (4.2 mg) per serving. Flavourful and nutritious, this sumptuous healthy masoor dal khichdi is a complete meal in its own right. Use of brown rice and vegetables add on to its fibre count, which is necessary for a healthy digestive system. Fibre is also a nutrient which helps to manage cholesterol levels and thus can be enjoyed by heart patients. The tadkewali masoor dal khichdi is also a good source of protein – a nutrient which helps to build cell health. B vitamins, magnesium, phosphorus, potassium and zinc are a few other nutrients this khichdi is enriched with. Tips for masoor dal and vegetable khichdi. 1. Do not forget to soak the masoor dal as it helps to reduce the cooking time. 2. Healthy individuals can omit the use of potatoes and reduce the quantity of brown rice and proportionately increase the quantity of masoor dal. Enjoy masoor dal and vegetable khichdi recipe | tadkewali masoor dal khichdi | Bengali masoor dal khichuri | healthy masoor dal khichdi | with step by step photos.

6

oats moong dal tikki recipe | moong dal tikki with oats | healthy oats moong dal tikki | with amazing 23 pictures On a diet or wanting to eat super healthy Indian snack? We have one of the tastiest healthy recipe which would give a treat to your taste buds in Oats moong dal tikki!! It is extremely easy and quick to make. We have used no complex but all easily available ingredients in making the recipe. Healthy oats moong dal tikki is also a easy way to add oats to your diet, as some people do not like the taste of oats. Oats Moong Dal Tikki is a fibre and protein rich recipe!! We have made it using yellow moong dal with we have boiled and coarsely crushed in a blender, further we have added oats which are full of fibre and make the recipe healthy, some fresh curds, onions for enhancing taste, green chillies for some spice and some Indian masala's which include chat masala for tanginess, garam masala, red chilli powder and turmeric. All these ingredients are mixed together, rolled in tikkis and cooked on tava with 1/8 tsp of oil . Make sure you press the moong dal tikki with oats properly and cook them on a medium flame or they might remain uncooked!! To make perfect oats moong dal tikki make sure while boiling the dal, you do not over boil it as the recipes needs you to grind it into a course paste. If you over boil the dal, you’ll get a runny paste and the texture of the tikki would be lost and it will also get difficult for rolling of the tikki’s. This moong dal tikki with oats recipe makes a perfect evening snack, or a starter recipe too!! The tikki's are luscious and full of flavours!! This tikki's are quite filling and you can also use them to make your burgers and can end up making a snaky meal!! Serve the healthy oats moong dal tikki immediately with healthy green chutney!! Enjoy oats moong dal tikki recipe | moong dal tikki with oats | healthy oats moong dal tikki | with detailed step by step photos and video below.

7

mixed sprouts and chana dal tikki recipe | chana dal tikki | Indian sprouted beans cutlet | healthy protein rich sprouts tikki | with 37 amazing images. mixed sprouts and chana dal tikki recipe | chana dal tikki | Indian sprouted beans cutlet | healthy protein rich sprouts tikki is a healthy snack to munch in between meals. Learn how to make chana dal tikki. To make mixed sprouts and chana dal tikki, clean, wash and soak the chana dal and masoor dal in enough water in a bowl for 3 hours. Drain well. Combine the soaked dals, mixed sprouts and 2 cups of water in a deep non-stick pan and cook on a medium flame for 8 to 10 minutes or till they are half-cooked, while stirring occasionally. Strain the dal and sprouts mixture and refresh using cold water. Allow it to cool slightly and blend in a mixer to a coarse mixture, without using water. Transfer the mixture into a deep bowl, add the onions, coriander, paneer, green chilli paste, salt and 2 tbsp of water and mix well. Divide the mixture into 12 equal portions and roll each portion into a 50 mm. (2”) diameter flat round tikki. Heat and grease a non-stick tava (griddle) using ½ tsp of oil. Cook each tikki on a non-stick tava (griddle) using 1/8 tsp of oil, till they are evenly cooked from both the sides. Serve hot with green chutney. Snacks tops the chart for each one of us. And if it is a healthy snack which is flavourful, you are sure to turn to it often. This chana dal tikki is a classic example to prove it! However this recipe calls for a bit of planning as the dals have to be soaked and beans have to be sprouted. When you have less time on hand, you can buy readymade sprouts though. These dals and sprouts are a wealth of protein and fibre, which will help you satiate for a long time. Further being devoid of deep frying, these Indian sprouted beans cutlet can be enjoyed by all health conscious individuals including diabetics, heart patients and weight-watchers. The onions and coriander also lend a touch of antioxidants to these healthy protein rich sprouts tikki. Tips for mixed sprouts and chana dal tikki. 1. Serve chana dal tikki with green chutney. See how to make green chutney. 2. Serve Indian sprouted beans cutlet with lahsun ki chutney. See how to make lahsun ki chutney. 3. We are cooking the dals and mixed sprouts on an open flame as it will give you a crunchy taste and it will help in binding the tikkis. If you pressure cook the dal and sprouts they will make the tikkis soggy. 4. Straining the water is important so that no moisture is retained in the dal and mixed sprouts. Enjoy mixed sprouts and chana dal tikki recipe | chana dal tikki | Indian sprouted beans cutlet | healthy protein rich sprouts tikki | with step by step photos.

8

beetroot tikki in spinach gravy recipe | beetroot kofta in palak gravy | healthy beetroot kofta curry | with 44 amazing images. A beautiful subzi for valuable good health, beetroot tikki in spinach gravy features a colourful and thoughtful combination of ingredients. Learn how to make beetroot tikki in spinach gravy recipe | beetroot kofta in palak gravy | healthy beetroot kofta curry | Beetroot and carrot together with tangy spices gives rise to a lip-smacking tikki that goes just too well with the garlic-flavoured spinach gravy. Beetroot being a storehouse of antioxidants helps iron in doing its activities, while the use of oats as a binding agent instead of potatoes or cornflour makes the healthy beetroot kofta curry recipe fibre-rich too. Tips to make beetroot tikki in spinach gravy: 1. Make sure to immediately place the tikkis on hot greased tava. 2. Add the beetroot tikki in the gravy just before serving otherwise they will melt. 3. Oats are added to absorb the excess moisture of the tikki mixture. Enjoy beetroot tikki in spinach gravy recipe | beetroot kofta in palak gravy | healthy beetroot kofta curry | with detailed step by step photos.

9

The Palak Raita with Onions and Tomatoes is a vibrant gastronomic treat, that is visually very appealing too. The bowl features a splash of colours like green and red, and a burst of flavours from black salt, onions and tomatoes. The raita is so simple to make, yet tastes very refreshing. It has no masala powders, but the tinge of black salt works well with the onions and tomatoes to boost the flavour of the palak raita. Onions also give it an exciting crunch, while tomatoes share their tanginess. Serve this awesome raita chilled. Makes a fiting accompaniment to rotis like Multigrain Garlic Roti , Stuffed Bajra Roti , Jowar Methi Roti , Jowar Bajre Ki Roti and parathas like Green Pea Parathas and Paneer Paratha .

10

Do you tend to use the cauliflower and throw away the greens? Don’t do that ever again, because what you consider as waste is actually a tasty, green, nutri-dense ingredient that can be used to make awesomely tasty dishes like this one! The Cauliflower Greens, Methi and Palak Healthy Subzi features a thoughtful combination of greens, cooked with onions, tomatoes and everyday spice powders. Cauliflower greens as well as the other greens used here are rich in iron and folic acid, which help raise your haemoglobin levels. This healthy subzi gives a good iron boost, especially for pregnant women. Mildly spiced but super tasty, the greens are also cooked in minimal fat so it is good for those with diabetes and heart problems too.

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