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.