Iron Deficiency: Complete Indian Diet Guide

Iron Deficiency in India

Iron deficiency is the most common nutritional deficiency in India. Over 50% of Indian women and 25% of Indian men are iron deficient. It leads to anemia, fatigue, poor concentration, and weakened immunity.

How Much Iron Do You Need?

ICMR 2020 Recommended Daily Allowance:

• Adult Men: 17 mg/day
• Adult Women: 21 mg/day
• Pregnant Women: 35 mg/day
• Children (7-9 years): 16 mg/day

Iron-Rich Indian Vegetarian Foods

Legumes & Pulses - **Rajma** (kidney beans) — 6.7 mg per cup - **Chana** (chickpeas) — 4.7 mg per cup - **Moong dal** — 4.4 mg per cup - **Masoor dal** — 3.3 mg per cup

Green Vegetables - **Palak** (spinach) — 2.7 mg per 100g - **Methi** (fenugreek leaves) — 1.9 mg per 100g - **Sarson ka saag** — 1.6 mg per 100g

Other Sources - **Gur** (jaggery) — 11 mg per 100g - **Dates** (khajoor) — 1 mg per 4 dates - **Poha** (iron-fortified flattened rice) — excellent source - **Til** (sesame seeds) — 14.5 mg per 100g - **Amla** — 1.2 mg per 100g + Vitamin C for absorption

Iron Absorption Tips

1. Add Vitamin C — Squeeze lemon on dal, eat amla, have orange with meals. Vitamin C increases iron absorption by up to 6 times
2. Avoid tea/coffee with meals — Tannins block iron absorption. Wait 1 hour after eating
3. Soak and sprout legumes — Reduces phytic acid which blocks absorption
4. Cook in iron kadhai — Traditional Indian iron cookware adds iron to food
5. Pair wisely — Rajma + lemon rice > Rajma + chai

When You Need Supplements

If your serum ferritin is below 30 ng/mL, dietary changes alone may not be enough. Common supplements:

• Ferrous sulfate — Most common, take on empty stomach
• Iron bisglycinate — Better absorbed, fewer side effects
• Carbonyl iron — Slow release, gentler on stomach

Always take iron supplements with Vitamin C and away from calcium, tea, or coffee.

Track with Ashvi

Upload your CBC and iron studies report. Velora tracks your hemoglobin and ferritin trends and tells you if your diet changes are working.