Why Iron Rich Foods is Important?

Iron plays many important functions in the body. Its main function is the production of blood. Most of the iron in the body is found in haemoglobin which is a protein, found in the RBCs of our blood cells.

Functions of Haemoglobin:

1. Haemoglobin is a vehicle that carries oxygen from our lungs to our body cells.
2. Converts the food we eat to energy, hence helps in energy production.
3. Helps in maintaining a healthy immune system.
4. Helps in maintaining normal brain functions like memory, attention, alertness etc.

Hence, if haemoglobin is less in the blood, one would feel very tired and exhausted and could fall sick very often.

Reasons for low haemoglobin::

1. Heavy menstrual bleeding.
2. Blood loss after the major surgery.
3. Gastrointestinal bleeding.
4. During pregnancy.

Factors that reduce iron in the body::

1. Caffeine and tannin present in coffee, tea, aerated drinks and chocolates.
2. Calcium does not allow absorption of iron.

Hence, avoid drinking coffee, tea or milk along with or immediately after a meal if you have low haemoglobin levels.

Factors that increase iron in the body:

1. Very small percentage of iron from vegetarian sources gets absorbed to produce haemoglobin. Vitamin C increases this absorption. Hence, always combine iron rich foods with vitamin C rich foods. For example, squeeze lemon(vitamin C) over coriander chutney(rich in iron). Citrus fruits like Amla (Gooseberry), Mosambi (Sweetlime), Orange, Lemon and non citrus fruits like Guava are examples of vitamin C rich fruits.
2. Cereals like Ragi, Rice flakes, Oats, Bajra, whole wheat products like wheat bread, atta etc.
3. Pulses like roasted bengal grams, Soybean, Horse gram, Green gram(Moong dal), Rajmah, Lentils and cow peas.
4. Green leafy vegetables like Spinach(Palak), Amaranth (dantin sappu), Fenugreek leaves (methi), Mint leaves, Drumstick leaves, radish leaves, Curry leaves and Spring Onions.
5. Dry fruits like Almonds, Cashew, Pistachio, Sunflower seeds, Dates, Dried Figs, Apricot etc.
6. Non Vegetarian foods like Whole egg, organ meat(mutton and chicken liver) to be cooked with very less oil or boiled or grilled or steamed.