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7 foods rich in iron you should include in your diet
ET Online|
Jul 11, 2026, 05:01:59 PM IST
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Masoor Dal (Red Lentils)
Masoor dal is one of the most iron-rich pulses in the Indian kitchen and also one of the cheapest. A study published in PMC by researchers at the University of Saskatchewan confirmed that lentil dal is a meaningful to populations vulnerable to iron deficiency
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Drumstick Leaves (Moringa)
Drumstick leaves, called murungai keerai in Tamil Nadu or sahjan in Hindi, pack a serious nutritional punch. A peer reviewed study in PubMed by researchers from CSIR-Central Food Technological Research Institute, Mysore found that iron from Moringa leaves could overcome the effects of iron deficiency and positively modulate iron-related gene expression in the body
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Rajma (Kidney Beans)
Rajma chawal is comfort food, but it also does real nutritional work. A 2023 study published in PMC on kidney bean mineral composition found that cooking kidney beans actually increases their iron content compared to raw, making your regular homemade rajma a better ironbsorption
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Sesame Seeds (Til)
Til is easy to overlook but quietly iron-rich. A 2024 review published in the journal Foods, indexed on PMC, confirmed that sesame seeds contain measurable levels of iron, magnesium, and zinc. Even better, a clinical trial from JIPMER, Puducherry found sesame-jaggery combinations helped raise hemoglobin in children with iron deficiency anemia
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Jaggery (Gud)
Most Indian households use jaggery but don’t think of it as an ironoted that jaggery contains 4.6 mg of iron per 100 g and that traditional snacks combining jaggery with sesame or chana can contribute meaningfully to iron intake. Small daily amounts add up
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Spinach (Palak)
Palak is the most talked about iron vegetable, though how you cook it matters. A Cornell University study published doubled the bioavailability of iron from spinach. So squeezing lemon over your palak sabzi is not just habit; it actually makes the iron more useful to your body
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Moringa Powder (Dried Drumstick Leaf Powder)
If fresh drumstick leaves aren’t easy to find, moringa powder is a widely available alternative. A comprehensive review published in PMC noted that moringa powder can serve as a dietary alternative to iron pills and delivers iron alongside calcium, vitamin A, and other key nutrients. A teaspoon added to dal, soup, or even roti dough works well
(Disclaimer: This story is for educational purposes alone and should not be considered as professional medical advice and does not substitute any medical advice.)
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