Iron - How much and what to eat?
- Avanti Deshpande
- Nov 26, 2025
- 3 min read
Updated: Nov 27, 2025
Do you often feel tired, light-headed, or low in energy? Does your doctor frequently check your hemoglobin levels? These are common signs that your body might be low in iron, one of the most essential minerals for blood formation and oxygen transport. In India, iron deficiency is widespread, especially among women, children, and adolescent girls. Low iron can lead to anemia, reduced immunity, poor concentration, and constant fatigue. The good news is that you can correct this through simple dietary choices.
How Much Iron Do You Need Daily? (Recommended Dietary Allowances - RDA)
Infants
0–6 months: No set requirement (breastmilk is sufficient)
6–12 months: 3 mg/day
Children
1–3 years: 8 mg/day
4–6 years: 11 mg/day
7–9 years: 15 mg/day
Boys
10–12 years: 16 mg/day
13–15 years: 22 mg/day
16–18 years: 26 mg/day
Girls
10–12 years: 28 mg/day
13–15 years: 30 mg/day
16–18 years: 32 mg/day(Higher requirement due to menstruation)
Adult women: 29 mg/day
Pregnant women: 27 mg/day
Lactating mothers: 23 mg/day
Adult men: 19 mg/day
Below is a guide to the best iron-rich foods and how much iron you need at each age.
Top Iron-Rich Foods to Include Daily -
1. Amaranth Seeds (Rajgira) - A nutritious Indian grain rich in iron, calcium, and protein. Use in laddoos, rotis, or porridge. 30g = 2.4 mg
2. Garden Cress Seeds (Aliv / Halim) - One of the highest plant-based sources of iron. Use in aliv laddoos, milk kheer, or sprinkle on salads. 15g = 2.6 mg
3. Pearl Millet (Bajra) - A staple winter grain packed with iron, fiber, and energy. Ideal for bhakri, khichdi, or porridge. 50g = 3.2 mg
4. Horsegram (Kulith) - Known for improving hemoglobin and boosting metabolism. Use in curries, usal, or sprouted salads. 30g = 2.6 mg
5. Lentils (Dal) - Easily available, high in iron, protein, and fiber. Moong, masoor, and chana dal are especially helpful. 30g = 2.1 mg
6. Moth Beans (Matki) - Great for sprouts, usal, and salads. Helps improve iron and digestion. 30g = 2.3 mg
7. Soybean - High in iron and complete protein. Use as soy chunks, tofu, or add boiled soybean to meals. 50g = 4.2 mg
8. Red Amaranth Leaves (Laal Math) - Rich in iron and folate. Use in sabzi, thalipeeth, or soups. 100g = 7.2 mg
9. Dates (Khajur) - A natural sweetener rich in iron and potassium. A good snack for children and pregnant women. 20g =
10. Black Raisins - Support hemoglobin and reduce acidity. Soak overnight for better absorption. 20g = 1.4 mg
11. Eggs - Contains easily absorbable (heme) iron. Add to breakfast or lunch. 50g = 0.94 mg
12. Chicken Liver - One of the richest natural sources of heme iron. Suitable for individuals with severe deficiency (if non-vegetarian). 50g = 5.8 mg
Tips to Improve Iron Absorption
Add Vitamin C (lemon, oranges, amla, tomatoes) with iron foods - helps your body absorb more iron.
Avoid tea/coffee with meals -they reduce iron absorption.
Cook in iron vessels - this can increase the iron content of food naturally.
Include protein in meals - improves the transport of iron in the body.
Simple Daily Meal Ideas for More Iron
Rajgira or bajra roti for lunch
Aliv laddoo in mid-morning
Dal, matki usal, or horsegram curry at dinner
4-5 soaked black raisins on waking up
Add spinach, red amaranth, or methi to meals
Dates as an evening snack
Egg or tofu with breakfast
Takeaway
Iron deficiency is common, but correction is simple with the right foods.Adding iron-rich ingredients daily helps improve energy, immunity, focus, and overall health. Pair these foods with vitamin C, avoid tea/coffee around meals, and aim for balanced nutrition to maintain healthy hemoglobin levels.
References:
Longvah, T., Ananthan, R., Bhaskarachary, K. and Venkaiah, K. (2017). Indian Food Composition Tables 2017, National Institute of Nutrition, Indian Council of Medical Research, Hyderabad, Telangana, India.
Revised Short Summary Report-2023, ICMR-NIN Expert Group on Nutrient Requirement for Indians, Recommended Dietary Allowances (RDA) and Estimated Average Requirements (EAR)-2020
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