Week 4 : Lecture 21 : Importance of Iron-Iron rich veg and non-veg recipes

The importance of iron for the human body cannot be underestimated. Iron helps in the transport of oxygen from one cell to another, allowing the body to utilise oxygen for producing energy and also playing an important role in the functioning of the immune system. With iron being such an essential nutrient, it is important to incorporate iron rich foods in the diet.





Vegetarians can easily fulfil their dietary iron requirement through sources like dark green leafy vegetables, soybeans, legumes, tofu and nuts. Whole grain breads, iron-fortified cereals, oatmeal and enriched pasta are rich sources of iron. Other sources of vegetarians iron include dried fruits like raisins, prunes and apricots.





Non-vegetarians can meet their iron requirement by including lean red meats, poultry, fish and eggs in their diet. Pork, liver and organ meats are particularly rich sources of iron. Beans and other legumes, mushrooms, peanut butter and spinach are also some of the excellent non-vegetarian sources of iron.





Iron is a nutrient that has to be taken in adequate amount to meet the daily recommended dietary allowance. Simple recipes like grilled salmon with vegetable stir-fry and an iron rich soup like bean and lentil soup can be integrated in the diet to make it an iron rich diet.





Incorporating more iron rich foods in the daily diet plays an important role in staying fit and healthy. It is especially crucial for pregnant women and for those who participate in endurance activities and those who are likely to suffer from anemia. It is the oxidized form of iron, which is present in most non-vegetarian and some vegetarian sources of iron, which is best utilised by the body.