Iron Rich Recipes

Iron Rich Foods For Babies,Toddlers,Kids & Adults(With Recipes)

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Iron Rich Foods For Babies, Toddlers, Kids & Adults(With Recipes):

Iron is an important nutrient which helps the red blood cells to deliver oxygen to the body and help in building the nervous system and brain. Without enough iron human body tends to end up getting anaemic and this hinders the growth of the cells in the body. Today’s post is a collection of foods rich in iron along with detailed recipes. The Iron in food is classified into two types namely Heme and Non-Heme. Meat, poultry and fish contain heme iron and dry fruits, vegetables, fruits and grains/cereals contains non-heme iron. Heme iron absorption is generally higher than non-heme iron foods. To enable increased absorption, always combine Iron and Vitamin C rich foods. Combining Calcium and Iron will reduce iron absorption. Hence it is better to avoid it.

Iron Rich Recipes

Iron Rich Foods For Babies, Toddlers, Kids & Adults(With Recipes):

Here is the list of foods rich in iron

  • Breastmilk/Formula-This is the best source of iron.
  • Vegetables-Beet root, leafy green vegetables, curry leaves, potato with skin, sweet potato, drumstick
  • Legumes/Pulses-Soya beans, kidney beans, chickpeas, Turkey berry/Sundaikkai
  • Fruits-Pomegranate, Berries, watermelon
  • Dry Fruits-Figs,raisins,prunes,apricots,dates
  • Nuts & Seeds-Pumpkin Seeds, Sesame Seeds, Cashews, Almonds, groundnuts
  • Grains/Cereals-Whole wheat, Millets like Finger millet & Little millet, Brown rice,bajra, Red poha, Amaranth
  • Others-Tofu, Coconut Milk, Mushrooms, Jaggery, Palm Jaggery, Palm Sugar
  • The above-mentioned sources are non-heme. Hence it is always best to combine with foods rich in Vitamin C like Amla, Lemon, Oranges, Broccoli, Strawberry, Capsicum.
  • Avoid consuming tea/coffee/milk or any calcium-rich food along with iron-rich foods

iron rich foods

Iron Rich Foods:

ABC Puree

apple beet root carrot puree

ABC Juice

abcjuice




 

Whole Wheat beet root halwa

beet root halwa with whole wheat

Beetroot Dosa

Instant Beet Dosa

Beetroot Cranberry Cake

Eggless cranberry Choco Cake

Beetroot Cupcakes

Red Velvet Cup cakes

Beetroot Paniyaram

Beetroot RiceBeet root rice

Beetroot Sandwich

beet root sandwich

Home Made Beet Carrot Jam

beet root carrot jam

Home Made Dates Strawberry Jam




Home Made Mixed fruit & Nuts Jam

homemade mixed fruits jam

Chick peas pulao

CHICK PEAS PULAO OR CHANNA BIRIYANI

Soya Bean Rice

soyabean rice

Soy bean Rice

Soya bean rice

 

Dry Fruits Ladoo

dry fruit ladoo

Energy Bars

dry fruits burfi

Figs & Nut Ladoo

Figs & dry fruits ladoo




Cashew & Groundnut Balls

Nuts laddu

Dal Methi Fry


METHI DAL FRY

Ragi Keerai Adai

ragi keerai adai

Keerai Charu

DSC06094

Keerai Masiyal

keerai masiyal

Keerai Sadham

Keerai Sadam

Keerai Dosai

Keerai Dosa




Dates syrup

home made dates cinnamon syrup

Red poha halwa/Sigappu Aval Pongal

red poha sweet pongal


Beet root Soup

beet root soup




Spring Onion Kootu

Spring onion curry or kootu2

Red Poha/Aval Upma

vegetable aval upma

Red Aval Kozhukkattai

Red Aval Kozhukkattai for babies,toddlers and kids

 

Tofu Bhurji

tofu burji

Tofu Polichathu

tofu polichathu




Turkey berry gravy

SUNDAIKKAI PORICHA KULAMBU


 

Millet recipes






Mushroom RecipesMushroom Recipes

 

Coconut Milk Recipes:




The list of recipes will be updated on a regular basis. So kindly bookmark this page or follow my blog by providing your mail id here

Note: The information above has been collected from various resources and provided to the best of my knowledge. The information mentioned above can never replace a medical practitioner advice. Always consult your doctor and proceed as per his/her advice.




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References:

who.int

bbcgoodfood.com

cdc.gov

livestrong.com

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One thought on “Iron Rich Foods For Babies,Toddlers,Kids & Adults(With Recipes)

  1. Informative post. I would like to give few additions. Guava is a good source of Vitamin C. It tops the list of fruits, based on the nutrients. Drumstick leaves has more nutrients.

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