Iron is one of the microminerals  that are needed in small amounts in the daily diet.  Iron performs many important functions in the body . most importantly, the transportation of oxygen .

Iron is required for the production of red blood cells (a process known as haematopoiesis), but it's also part of haemoglobin (that is the pigment of the red blood cells) binding to the oxygen and thus facilitating its transport from the lungs via the arteries to all cells throughout the body. 

According to the National Institute of Nutriton (NIN), India, about 70 % of children between the ages of 6 and 59 months, are anemic and nearly  three fourth (75%) of women in India are anemic, with moderate to severe anemia being highest (50%) among pregnant women.

A deficiency of iron causes iron deficiency anemia. With low iron levels in the body, normal haemoglobin production slows down, which means the transport of oxygen is diminished, resulting in symptoms such as fatigue, dizziness, lowered immunity or reduced ability for athletes to keep up with their training programs. 

Women and vegetarins are more prone to iron deficiency due to increased blood loss during menstruation and the increased demands in pregnancy, delivery, and lactation, and also since iron from plant sources are poorly absorbed. 

However, with careful planning , you can meet the iron needs with plant foods.  The National Institute of Nutrition recommends 30 grams of iron per day for adults, with increased allowances in pregnancy and lactation.

Incorporating these iron rich foods in the daily diet will ensure you get the required amounts.

1 .  Rice flakes:   The simple and humble poha that is part of many South Indian breakfasts, is a powerhouse of iron.  About 100 grams of rice flakes contain 20 mg of iron, which is close to 70% of the RDA.  Add it to atta, or make upma out of it.  You can even use rice flakes instead of rice to make curd rice, or to the dosa / idli batters to get softer dosa and idli.

2. Soya beans – Soya beans are rich in both calcium and iron, packing 8 milligrams of iron in 100 grams of beans.  Sprouting the beans or using the soya milk or chunks may be a better way of obtaining maximum iron.

3. Mint leaves – Mint leaves are rich sources of iron, and contain about 20 mg of iron in 100 grams (roughly a big bunch of mint leaves

4. Raw pumpkin seeds - These provide 30 percent of the Recommended Daily Value for iron. When roasted, they supply about 15 percent, approximately the same as other seeds. Nuts such as almonds, cashews and Brazil nuts provide 8 to 10 percent of your daily iron needs. Grab a handful of nuts for a quick snack, or blend them into savory sandwich spreads and pates. 

5. Whole pulses – Other whole pulses such as moong , chana, rajma are also good sources of iron and provide one fourth the day’s requirements in 100 grams.

6. Dried figs and dates  About 100 grams of . fresh dates contains 6 g of iron and 30 mg of vitamin C, and the same size serving of dried dates contains 8 mg of iron , but no vitamin C.  

Vitamin C is essential for the iron in these foods to get absorbed in the body. So, get your iron with these easily available foods, and remember to add some vitamin C rich food such as citrus fruits including orange, lemon, or capsicum to help the body absorb the iron effectively.