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Iron

    철분 / फलाम(pha-laam)

    • Energy metabolism
    • oxygen transport
    • cognitive function
    • immunity

    Good sources of iron

    🥩 Animal-based sources (heme iron — easily absorbed):
    • Red meat (beef, lamb)
    • Liver (especially chicken or beef liver)
    • Poultry (chicken, turkey)
    • Fish (sardines, tuna, salmon)
    • Shellfish (clams, oysters, mussels)
    🌱 Plant-based sources (non-heme iron — less easily absorbed):
    • Lentils and beans (kidney beans, chickpeas, black beans)
    • Tofu and tempeh
    • Dark leafy greens (spinach, kale, collard greens)
    • Pumpkin seeds, sesame seeds
    • Fortified cereals and whole grains
    • Dried fruits (apricots, raisins, prunes)
    💡Tip for better absorption:
    • Vitamin C helps absorb iron — eat citrus fruits, tomatoes, or bell peppers with iron-rich meals.
    • Avoid tea/coffee right after meals as they inhibit iron absorption.

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