Iron is an important mineral necessary for the formation of haemoglobin, in the red cells of our blood.
Ø Haemoglobin carries oxygen which is essential for producing energy in our body.
Ø If your diet has less iron, hemoglobin formation will be less.
Ø This will reduce the oxygen carrying capacity of the RBC and thus less oxygen will be supplied resulting in decreased energy production.
Ø You will experience tiredness and loss of stamina.
Check for yourself
Yes No
1] Are you feeling tired all the time?
2] Are you irritable?
3] Do you feel drained at the end of the day?
4] Are you experiencing hair loss?
5] Do you have heavy periods?
6] Do you have an urge to eat chalk/clay/sawdust?
7] Do you suffer from headaches everyday?
8] Do you fall ill every month?
9] Are you sleepy all the time?
10] Do you experiencing ringing in your ear?
If the answer to the above questions is ‘YES’ better check your hemoglobin level and consult a doctor.
For girls, Normal Haemoglobin levels are between 13 – 15gm/dl.
Have you checked your haemoglobin? What is the value?
Turn the page for some tips on improving your iron status.
Your daily iron requirement is 30 mgs
To meet this requirement, eat these foods
Food stuffs
mgs of iron /100gms
Garden cress seeds (aaliv)
100
pudina
15.6
Pohe, chavli leaves
20
Roasted chana
9.5
shepu
17.4
Whole matki
9.5
Soyabean
10.4
Til
9.3
Chavli beans
8.6
Bajra
8.0
Kulith
6.8
Water melon
7.9
eggs
2.1
pista
7.7
Cauliflower (green)
40
Whole masoor
7.6
Dried dates
7.3
Puffed rice
6.6
jowar
4.1
Rice flakes
20
Ragi (nachani)
3.9
patra leaves
10
The right food combinations along with the above list will help in better iron absorption:-
Have protein rich food along with iron in your meal including meat, fish, chicken, eggs, soybeans, curds, paneer, cheese, dals or legumes.
Take vitamin c rich foods along with your meal like slices of tomatoes, papaya, caroots, mango, pumpkin, dglv like palak, methi leaves, shepu, chavli leaves, all give iron and vitamin A.
Cook at least one recipe in an iron kadhai or use an iron spoon for stirring your dal or vegetable.
Sprinkle coriander leaves on all your food.
Include mint and coriander chutney as much as you can.
Have a small garden cress ladoo every day!
Mix wheat flour with methi seeds, ragi flour, jowar flour, bajra flour, soya flour to make multi grain chapattis.
Do not:-
Drink tea/coffee/coca-cola/pepsi-cola with food.
Add soda to your food while cooking
Special tip :-
Eat all meals in a day – break fast, lunch, dinner, snacks.
* Team work by BA II 2011*
Ø Haemoglobin carries oxygen which is essential for producing energy in our body.
Ø If your diet has less iron, hemoglobin formation will be less.
Ø This will reduce the oxygen carrying capacity of the RBC and thus less oxygen will be supplied resulting in decreased energy production.
Ø You will experience tiredness and loss of stamina.
Check for yourself
Yes No
1] Are you feeling tired all the time?
2] Are you irritable?
3] Do you feel drained at the end of the day?
4] Are you experiencing hair loss?
5] Do you have heavy periods?
6] Do you have an urge to eat chalk/clay/sawdust?
7] Do you suffer from headaches everyday?
8] Do you fall ill every month?
9] Are you sleepy all the time?
10] Do you experiencing ringing in your ear?
If the answer to the above questions is ‘YES’ better check your hemoglobin level and consult a doctor.
For girls, Normal Haemoglobin levels are between 13 – 15gm/dl.
Have you checked your haemoglobin? What is the value?
Turn the page for some tips on improving your iron status.
Your daily iron requirement is 30 mgs
To meet this requirement, eat these foods
Food stuffs
mgs of iron /100gms
Garden cress seeds (aaliv)
100
pudina
15.6
Pohe, chavli leaves
20
Roasted chana
9.5
shepu
17.4
Whole matki
9.5
Soyabean
10.4
Til
9.3
Chavli beans
8.6
Bajra
8.0
Kulith
6.8
Water melon
7.9
eggs
2.1
pista
7.7
Cauliflower (green)
40
Whole masoor
7.6
Dried dates
7.3
Puffed rice
6.6
jowar
4.1
Rice flakes
20
Ragi (nachani)
3.9
patra leaves
10
The right food combinations along with the above list will help in better iron absorption:-
Have protein rich food along with iron in your meal including meat, fish, chicken, eggs, soybeans, curds, paneer, cheese, dals or legumes.
Take vitamin c rich foods along with your meal like slices of tomatoes, papaya, caroots, mango, pumpkin, dglv like palak, methi leaves, shepu, chavli leaves, all give iron and vitamin A.
Cook at least one recipe in an iron kadhai or use an iron spoon for stirring your dal or vegetable.
Sprinkle coriander leaves on all your food.
Include mint and coriander chutney as much as you can.
Have a small garden cress ladoo every day!
Mix wheat flour with methi seeds, ragi flour, jowar flour, bajra flour, soya flour to make multi grain chapattis.
Do not:-
Drink tea/coffee/coca-cola/pepsi-cola with food.
Add soda to your food while cooking
Special tip :-
Eat all meals in a day – break fast, lunch, dinner, snacks.
* Team work by BA II 2011*
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