Iron is an important nutrient for our body and for our health. It helps our cells "breathe". 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. So we present you the TOP 35 Vegetarian sources of IRON RICH FOOD. Below is the Top 7 sources and the table shows a bigger list of 35 sources of Iron Rich Foods.
Click here to see your Daily Iron Requirements.
Top 7 Sources of Iron Rich Foods
1. Garden Cress : The best source of Iron is soaked Garedn Cress seeds in lime water. 3.5 tablespoons of soaked Garden Cress provide 4 mg of iron.
2. Turmeric Powder (Haldi) : Warm Honey Lemon Water with Turmeric is a simple detox solution that can be consumed everyday, first thing in the morning.
3. Cauliflower Greens : Cauliflower leaves are nothing but the green leaves that cover the cauliflower and often are sold along with the entire cauliflower.
4. Cow Pea
5. Beaten Rice
6. Dill (Sheep Leaves)
7. Poppy Seeds (Khus - Khus)
| Excellent sources | Good sources | Fair sources | Fair sources |
|---|---|---|---|
| Foods (mg/100gm) | Foods (mg/100gm) | Foods (mg/100gm) | Foods (mg/100gm) |
| Garden Cress Seeds 100.0 (mg/gm) | Mint Leaves (phudina) 15.6 (mg/gm) | Dry Coconut 7.8 (mg/gm) | Green gram 4.4 (mg/gm) |
| Turmeric Powder 67.8 (mg/gm) | Colocassia Leaves (patra na patta, alu che paan) 10.0 (mg/gm) | pistachios 7.7 (mg/gm) | Jowar (white millet) 4.1 (mg/gm) |
| Spirulina 28.5 (mg/gm) | Soya Flour 10.4 (mg/gm) | Raisins 7.7 (mg/gm) | Ragi (Nachni) 3.9 (mg/gm) |
| Cow Pea ( Chawli ) leaves 20.1 (mg/gm) | Roasted Bengal gram (daria) 9.5 (mg/gm) | Lentil 7.6 (mg/gm) | Oatmeal 3.8 (mg/gm) |
| Beaten Rice (poha) 20.0 (mg/gm) | Moath beans ( Matki) 9.5 (mg/gm) | Watermelon Seeds 7.4 (mg/gm) | Jaggery (gur) 2.6 (mg/gm) |
| Parsley 17.9 (mg/gm) | Sesame Seeds(til) 9.3 (mg/gm) | Dates, dried (kharek) 7.3 (mg/gm) | Peanuts 2.6 (mg/gm) |
| Dill (shepu leaves) 17.4 (mg/gm) | Cow pea ( Chawli beans) 8.6 (mg/gm) | Dry Peas 7.1 (mg/gm) | Walnuts 2.6 (mg/gm) |
| Poppy seeds (khus-khus) 15.9 (mg/gm) | Bajra (black millet) 8.0 (mg/gm) | Horse gram, whole 6.8 (mg/gm) | Lettuce 2.4 (mg/gm) |
| Cauliflower Greens 40 (mg/gm) | Watermelons 7.9 (mg/gm) | Bengal gram (dal) 5.3 (mg/gm) | Pineapple 2.4 (mg/gm) |
| ---- | ---- | Kidney Beans ( Rajma) 5.1 (mg/gm) | Fenugreek (methi) leaves 1.9 (mg/gm) |
| ---- | ---- | Almonds (badam) 5.0 (mg/gm) | Spinach (palak) 1.1 (mg/gm) |
| ---- | ---- | Sunflower Seeds 5.0 (mg/gm) | Figs 1.0 (mg/gm) |
| ---- | ---- | Whole wheat flour (gehun ka atta) 4.9 (mg/gm) | Fresh Dates 1.0 (mg/gm) |
More information on Iron.
1. Anaemia Causes, Symptoms, Tackling, Dos and Don’t
2. Iron Rich recipes
3. Iron Rich Breakfast recipes
4. Daily Iron Requirements
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