Iron is an essential mineral that plays a critical role in various bodily functions, including the production of hemoglobin, which is responsible for carrying oxygen in the blood. It is also involved in energy production, immune system function, and cognitive development. As such, a deficiency in iron can lead to anaemia, headaches, and dizziness, among other things. So what is the best way to manage the same?

Nutritionist Lovneet Batra took to Instagram to share a list of vegetarian food items that are rich in iron. “If you are a vegetarian, do not worry! With the number of options available, you can ensure that your body does not get iron deficiency,” wrote Batra.

A list of vegetarian food items rich in iron, as shared by Batra includes:

Per serving:

– Amaranth (25g) = 2.8g
– Ragi (20g) = 1.2 mg
– Raisins (10g) = 0.7 mg
– Lentils (30g) = 6.6 mg
– Soybeans (30g) = 2.4 mg
– Curry leaves (10g) = 0.87 mg

Speaking with indianexpress.com, Guru Prasad Das, Senior Dietitian, CARE Hospitals Bhubaneswar, shared shared why these food items are a good source of iron. “Amaranth contains a significant amount of non-heme iron, which is the form found in plant-based foods. Ragi, on the other hand, contains a high amount of this mineral, along with other essential nutrients. Raisins, again, have a high concentration of non-heme iron, while lentils are rich in both non-heme iron and protein. Finally, soybeans are also a good source of iron, and curry leaves are a rich source of iron, as well as other vitamins and minerals”.

How to improve iron absorption from food?

Batra shares the following tips to improve iron absorption from food. They are:

– Consuming vitamin C-rich foods together with foods rich in non-heme iron may increase the absorption of iron by up to 300%.

– Avoid coffee and tea with meals.

– Soaking, sprouting, and fermenting grains and legumes can improve iron absorption by lowering the amount of phytates naturally present in these foods.

– Use a cast iron pan.

– Consuming plant foods like legumes and quinoa that are rich in the amino acid lysine together with your iron-rich meals may increase iron absorption