Iron Rich diet during pregnancy


Minister's of Penmai
May 21, 2011
Iron-rich snacks during pregnancy

If you are looking for quick and easy ways to increase the amount of iron you eat, try some of these iron-rich snacks:
  • raw coconut (nariyal)slices
  • raisins (kishmish)
  • dates (khajoor)
  • nuts such as walnuts (akhrot), pistachios (pista), cashewnuts (kaju)
  • roasted pumpkin (kaddu) seeds
  • groundnuts and jaggery (gur) also called chikki or patti
  • iron fortified cereals and grains
  • egg yolk salad
  • sesame seeds and jaggery (revdi)

Ways to increase iron in your daily food

These 'power foods' can help increase your daily iron intake:

  • Leafy greens such as fenugreek (methi), spinach (paalak) lamb's quarters (bathua), coriander (dhania) and mint (pudina) can be used for all sorts of foods. Use them to make raitas, salads, fillers for sandwiches, stuffedparanthas or rotis.
    [*]Spices such as cumin seed (jeera), bay leaf (tej patta), turmeric (haldi) can be used to flavour your favourite curry or vegetable (sabzi).
    [*]Soya nuggets can be added to pulaos and salads. Or cook them with potatoes (aloo) or other vegetables such as capsicum (shimla mirch) and peas (matar). Soya granules make tasty pakoras and can be used to stuffparanthas.
    [*]Semolina (suji) can be used to cook kheer or upma. You may also like to try pasta made from semolina.
    [*]Legumes (lentils and beans) such as bengal gram (chana), chickpeas (kabuli chana), kidney beans (rajma), yellow gram (moong dal), pigeon peas (arhar, toor dal). Use any of them to make dals, sprout salads and sweet treats like moong dal halwa. You can increase the amount of iron in your dalby adding leafy greens such as spinach (paalak), radish leaves (mooli patta).
    [*]Wholemeal, multigrain breads can be made into sandwiches or a tasty bread pudding.

    [*]Tamarind (imli) can be used to make chutney or enhance the flavour of dishes such as sambhar.
    [*]Meat is one of the best sources of iron. So if you are non-vegetarian you can choose from meats such as chicken, mutton, turkey and cuttlefish (samudrapheni).

What helps my body to absorb iron?

Vitamin C helps your body to absorb the iron you injest with your food. So try to take vitamin C with your meals of when you are taking your iron supplement. This is especially important if you are a vegetarian because the iron from vegetarian sources is not absorbed by the body as easily as iron from non vegetarian sources.

To take vitamin C with your food, you can sip lemonade (nimbu pani) with your meals. Or if you like the tangy taste, squeeze lemon juice on your salads, sabzi ordal. A glass of vegetable juice with carrots (gajar), beetroots (chukandar), mint (pudina), tomatoes (tamatar), coriander (dhania), and a dash of lime is another nutritious option. A bit of spinach (paalak) in this juice provides an interesting taste.

Add variety to your meals by eating other vitamin C enriched foods such as:

  • pickled Indian gooseberry (amla)
  • guava (amrud) chutney
  • tomato (tamatar) salsa

Save some time and have some foods rich in both iron and vitamin C such as:

  • broccoli (hari gobhi)
  • peas (matar)
  • cauliflower (gobhi)
  • lady's finger (bhindi)

If your iron levels are still low, your doctor may ask you to take iron pills. Make the most of your iron supplement by having it with a glass of orange juice (or any citrus juice you'd like). Find out if there is any truth behind the common belief that iron pills affect the complexion of your baby.

What stops my body from absorbing iron?

Calcium inhibits the absorption of iron. So don't take your iron and calcium supplements at the same time. And don't drink milk with your meals for the same reason.

Tea, coffee, colas and other fizzy drinks also make it difficult for your body to absorb iron. So don't have any caffeine drinks along with your meal or iron supplement.

Source: Babycenter india

Moderator Note:

This Article has been published in
Penmai eMagazine Oct 2013. You Can download & Read the magazines HERE.

Last edited by a moderator:

Staff member
Feb 24, 2010
Good share lakshmi which covers the complete about iron rich foods, foods that helps to absorb the iron and the foods stopping the iron absorption ...

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