5 Iron Rich Breakfast Ideas To Get Required Nutrition

Iron is important for the production of haemoglobin, the vital protein that lets red blood cells (RBCs) carry oxygen throughout your body. Iron deficient foods may make you more prone to get affected by infections, feeling tired, and mentally tired. It is crucial to consume iron-rich food that can support overall well-being and long-term health.

You can boost your iron intake through morning meals that help in setting the tone of the entire day. Eggs, dark leafy green vegetables like spinach and kale, nuts, fortified cereals, raising, and apricots are some of the popular iron rich foods.

Five iron rich breakfasts to boost your iron intake

Vegetable Poha: It can be light breakfast option that you can pair with peanuts, vegetables like peas, spinach, and carrot to boost the nutrient profile. Peanuts offer you plant-based iron. You may add some lemon juice to increase vitamin C intake that will boost iron absorption naturally.  

Besan Chilla: Gram is a powerful source of iron. You can add some fresh chopped spinach, bell peppers, onions, grated carrot to improve the nutritional value and flavour. Spinach can offer you nonheme iron (plant-based). Bell peppers are rich source of vitamin C. Consuming spinach with bell peppers will significantly boost iron absorption. You can serve it with fresh curd or coriander chutney to make it balanced meal for your morning.

According to National Institutes of Health, “dietary iron has two main forms: heme and nonheme . Plants and iron-fortified foods contain nonheme iron only, whereas meat, seafood, and poultry contain both heme and nonheme iron.”

The recommended dietary allowances and adequate Intakes for iron values range from 8 to 27 mg for adults and from 0.27 to 27 mg for infants, children, and adolescents, added the National Institutes of Health report.

Ragi Dosa: Ragi, popularly known as finger millet, has emerged as one of the richest sources of plant-based iron. Ragi based meals are helpful for people suffering from low-iron levels. Ragi dosa can improve your iron intake and prevent anemia and fatigue as a result of rich iron content. It also supports red blood cell formation and hemoglobin levels thus making the dish as a great breakfast option to increase energy levels and blood health, especially for vegetarians.  

Moong Daal Cheela: It is protein rich breakfast option and can offer adequate iron intake. Moong daal is a powerful source of iron that can be digested with great ease and helps in offering the much-needed energy for the day. You can pair the breakfast with mint or coriander chutney that can offer you adequate vitamin C that will support iron absorption.  

Sprouts: You can opt for sprouted moong which is naturally rich in iron and other essential minerals. You can pair sprouts with chopped tomatoes, roasted peanuts, onions and sprinkle lemon to give your day that refreshing start that you desire and deserve. Lemon contains vitamin C that will help with iron absorption.  

Quick tips to enhance iron absorption

• Always pair iron with vitamin C

• Never consume tea or coffee after consuming iron-rich meals

• You may include bell peppers, broccoli, tomatoes with iron-rich foods

Foods Rich In Iron, Vitamin C

Spinach, beans, meat, fish are rich sources of iron while oranges strawberries, bell peppers, tomatoes are excellent sources of vitamin C.  

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.