Nutritionist Payal Kothari advises to include 1-2 green vegetables like spinach, broccoli, and kale in your daily meals. “100 gm of cooked spinach has 3.6 mg of iron and lots of Vitamin C, which boost absorption of iron. Consuming these heavy greens on a daily basis also helps in weight loss, since leafy vegetables are high in fibre and low on calories.”

Nutritionist Karishma Chawla advises to eat dried fruits like prunes. These dried fruits are rich in iron but must be had sparingly. “It is a concentrated form of sugar and is best consumed in the first half of the day.”

As per the nutritionist this fruit is high in iron and are available in canned, dried, cooked or raw form. Even half a cup of dried apricots can take care of 35% iron intake needed by the body daily.

Brown rice has several health benefits. Nutritionist Payal Kothari said, “It is rich in fibre and helps in getting rid of toxins within the body. The high iron content helps fight fatigue and anemia as well.”

Legumes are filled with iron and other nutrients and are a great option for vegetarians. “You can eat legumes in the form of salads, dips, soups, and curries. A single cup of boiled pinto beans can take care of the 21% iron needed by the body for a single day,” says Payal Kothari.

Pumpkin seeds are rich in iron, Vitamin K, zinc, and manganese. Payal said “Snacking on pumpkin seeds on a daily basis is a great idea. It can be carried in flights, cars or to work and can be munched on at any given time of the day.”

Nuts and nut butter contain quite a bit of non-heme iron. This especially holds true for almonds among other nuts (as we have mentioned above). They also are a good source of protein, fibre, good fats, vitamins and minerals, as well as antioxidants and beneficial plant compounds. However, we implore you to consume the unblanched varieties of nuts.