Boost Your Iron Intake with These 5 Iron-Rich Vegetarian Foods

1. Wholegrains like Bajra

Bajra contains 6.42 mg of iron per 100 g and is also fiber-rich. Its nutty flavour makes it a perfect addition to your morning bajra aloo parathas or some delicious bajra oatmeal waffles.

2. Pulses like Lentils

Half a cup of cooked lentils contains potassium, fiber and provides 7.6 mg of iron per 100 g. Add them to soups or blend into a tasty hummus.

3. Leafy Vegetables like Red Amaranth Leaves (Rajgeera)

These leaves are rich in iron and vitamin C, which aids in iron absorption. For a nutritional boost, you can make puris, dosas, or cutlets with rajgeera.

4. Nuts like Almonds

With 3.7 mg of iron per 100 g, almonds make a versatile, nutritious snack. Enjoy them on their own, as almond ladoos, or blended into milkshakes.

5. Seeds like Fenugreek (methi), Sesame Seeds(til) and Pumpkin Seeds

● Fenugreek: 8.4 mg of iron per 100 g, perfect in methi theplas.

● Sesame Seeds: 14mg of iron per 100 g, ideal for adding to salads or as a topping on dishes like beetroot sesame pizza.

● Pumpkin Seeds: With 8.1mg of iron per 100g, you can blend them into soups or curries for an iron boost.

6. Pumpkin Seeds

With 8.1g of iron per 100g, you can blend them into soups or curries for an iron boost.

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