Iron is a vital mineral since it helps the body to produce hemoglobin. This protein, which is found in red blood cells and is responsible for carrying oxygen to the cells, also contributes to energy generation, normal immune function, and a number of metabolic processes.
India has by no means a shortage of foods high in iron. The Indian diet includes a variety of such foods such as lentils, beans, leafy vegetables, millets, nuts, and soybean products. But just consuming the iron-rich food would not guarantee the absorption of the iron by the body.
Therefore, food pairing can play a role in increasing the overall iron absorption. Most of the plant foods consist of non-haem iron, which gets absorbed less effectively in comparison with the haem iron available in animal foods. Therefore, the presence of some other ingredients can help in increasing the absorption of iron, especially those foods that are rich in Vitamin C.
Here are 7 beneficial Indian foods and combinations for best utilization of the iron content present in the food items.
1. Spinach + Lemon
Spinach is among the most common leafy vegetables that are utilized in Indian food. It can be consumed in the form of palak sabzi, palak dal, saag, and other dishes or soups and curries. It is a rich source of iron, folate, fibre, and many other minerals.
However, spinach also contains certain compounds like oxalates that hinder absorption of minerals. Consuming spinach with vitamin C-rich items like lemon, tomatoes or amla helps enhance absorption of non-haem iron.
You can use lemon juice in palak dal or pair a tomato and onion salad with spinach.
Best food pairing: Spinach + Lemon + Tomato
This combination proves that a simple meal can become a nutrient-dense healthy Indian dish.
2. Dal + Tomatoes
Dal is the most common dish in Indian homes and is an important source of vegetable protein, fibre and minerals. Pulses like masoor dal, moong dal, chana dal and other varieties can be included in daily iron consumption.
One of the best ways to increase iron absorption from dal is by eating it with tomatoes. Tomatoes are a good source of vitamin C that helps iron absorption.
You can cook tomatoes directly into the dal or serve dal with a fresh tomato, onion, and lemon salad.
The perfect food combinations: Lentils + tomato + lemon
This is a simple example of how ancient Indian meals can be used to prepare regular meals with more nutrition.
3. Chickpea + Capsicum
Chickpeas or chana are a versatile, iron-rich food that can help you enjoy a variety of dishes like chole, twice-boiled chana, roasted chana, or even a salad. However, it is excellent for providing plant protein and fiber.
When chickpeas are paired with vegetables that are rich in vitamin C, absorption of iron in the food is made possible. The red and yellow capsicum varieties are great as they provide a good amount of vitamin C and colour and flavour as well.
Make a chickpea salad by combining chickpeas with capsicum, tomatoes, coriander, onions and lemon juice.
The best food combination: Chickpeas + capsicum + lemon
The combination is a good option for breakfast, lunch or snacks.
4. Ragi + Tomato Chutney
Ragi, also known as finger millet, is an ancient grain that offers fiber, calcium (and other minerals) along with iron. Ragi is used to make rotis, dosas, cheelas, and porridge.
The pairing of ragi with vitamin C-rich foods helps absorb iron. You can easily and immediately prepare tomato chutney.
Tomato chutney is an excellent addition when you are serving ragi dosa or ragi cheela. To boost the nutritional value of your dish, you must include lemon, coriander, and other vegetables.
Best food combination: Ragi dosa with tomato chutney
This combination shows that you can enjoy a healthful and tasty Indian meal.
5. Sesame Seeds + Lemon
Sesame seeds, or til, are nutrient-rich seeds in a variety of Indian recipes. They are rich in iron, proteins, healthy fats, and several minerals.
Sesame seeds can be used in chutneys, vegetables, salads or Indian dishes. Combining them with vitamin C-rich meals like lemon or tomatoes can enhance the absorption of non-haem iron.
For a simple preparation, add roasted sesame seeds to your tomato and cucumber salad with a lemon dressing.
Best food combination: Sesame seeds with tomato and lemon
Instead of using just one food item, combining different types of Indian healthy foods will give you a more balanced meal.
6. Soy Foods + Bell Peppers
Soybeans and soy foods like tofu and soy pieces are plant proteins and iron. Particularly good for vegetarian diets.
Combining soy foods with vegetables that are rich in vitamin C, such as tomatoes, bell peppers, and broccoli, helps with non-heme iron absorption. For example, a dish that has pieces of soybeans and bell peppers or tofu is a good idea. The best combination is soy, bell pepper, and tomato.
This combination is easy to include in balanced meals and ensures diversity.
7. Sesame or Peanuts + Vitamin C-Rich Foods
Peanuts and sesame add iron, protein, healthy fats, and other nutrients to the diet. They can be used in salads, poha, chutneys, and cooked vegetables. Instead of eating peanuts or sesame on their own, it is advisable to mix them with foods rich in vitamin C. For example, peanuts with vegetables, tomatoes, peppers, and lemon.
Jaggery is traditionally used with sesame or peanuts, although the iron content differs according to processing.
Why Food Pairings Matter for Iron Absorption?
Different forms of dietary iron are absorbed differently in the body. Based on the fact that plant foods contain non-heme iron, the absorption results depend on additional substances consumed in the same meal.
The role of vitamin C is especially noteworthy since this vitamin enhances the absorption of non-heme iron by making iron more available for absorption.
Some examples of simple food pairs are:
- Daal + lemon and tomato
- Chole + capsicum
- Palak + lemon
- Ragi dosa + tomato chutney
- Soy chunks + tomato gravy
- Sesame seeds + tomato salad
- Chickpeas + amla.
These dishes have become the most iron-absorbent combinations to optimize your healthy Indian diet.
Foods That May Reduce Iron Absorption
Adding vitamin C enhances iron absorption, while the presence of some products can inhibit this process.
Tea & coffee
Tea and coffee are rich in polyphenols that can inhibit the absorption of non-heme iron as well. If you are trying to improve your iron intake, avoid drinking tea or coffee immediately alongside an iron-rich meal.
Calcium-rich foods
In certain cases, calcium may affect iron absorption in the human body. As a result, dairy products do not have to be cut out of the menu whatsoever. Those whose absorption of iron is a matter of concern may want to eat calcium-rich foods and products during their meals that do not focus on an iron source.
Phytates
Phytates are found naturally in food items like legumes, wholegrains, nuts, and seeds. They are known to bind minerals and reduce their absorption. Preparation methods like soaking and germination of food, for example, can lower phytate levels in food items.
It is important to note that these foods are still healthy and should not be eliminated from our diets unnecessarily.
How to Build an Iron-Friendly Indian Meal?
Eating iron-rich foods does not necessitate the creation of a tough diet. A few simple adaptations can help turn any regular meal into a nutritious one.
- Always start with food rich in iron. Pick dal, chickpeas, rajma, soy, ragi, greens, or seeds.
- Add some vitamin C-rich foods into your meals, such as lemon juice or amla, or add tomatoes or capsicum, guava, etc.
- Do not mix tea and coffee with other sources of iron. It is essential not to have beverages with meals high in iron.
- Use methods of food preparation that are tried and tested. Soaking, sprouting or fermenting food can make the iron in it more available to your body.
- Eat a well-balanced diet and supplement it with various types of pulses, grains, vegetables, seeds and other foods available in India rich in nutrients.
The Bottom Line
To summarize, eating foods high in iron is important, but how you combine these foods can also impact how well iron is absorbed. Simple combinations like spinach and lemon, dal and tomatoes, or chickpeas and capsicum can help to enhance the effectiveness of iron intake from plant sources.
These combinations work really well in a typical Indian diet and can turn regular Indian dishes into super healthy meals.
However, food may not be sufficient for overcoming iron deficiency altogether. If you have symptoms such as fatigue, weakness, dizziness, breathlessness, or heavy periods, you may need a medical examination and blood tests.
FAQs
Q. What are some of the Indian foods that are high in iron?
Some Indian foods that are high in iron are lentils, beans, rajma, soy products, sesame seeds, ragi, and green leafy vegetables.
Q. Do lemons really aid iron absorption?
Yes. Lemons contain vitamin C, which can help the body absorb the non-heme iron in iron-rich plant foods.
Q. Am I able to consume spinach daily for iron?
Spinach can be included in a healthy meal plan, but it cannot be your primary iron source. You have to combine it with dals, beans, millets, seeds, and other iron-rich items.
Q. Is it essential to avoid drinking tea with iron-packed meals?
Tea contains polyphenols that may inhibit non-heme iron absorption. Drinking tea separately from meals containing iron should lead to a better iron absorption rate.
Q. Is jaggery a reliable source of iron?
Jaggery may include some amounts of iron, but this wouldn’t always be the case depending on the production measures used for manufacturing it.
Q. What is the best vitamin for iron absorption?
Vitamin C promotes absorption of non-heme iron present in food made from plants.
Q. Are vegetarian Indian foods enough to provide iron?
Diverse vegetarian meal plans containing lentils, beans, chickpeas, soy, millets, seeds, and greens can be enough to meet your daily iron needs. The right food combinations can ensure iron absorption as well.
(The article is written by Deepa Sarkar, Senior Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)