The iron is a million worth mineral when comes to the healthy wellbeing of human lives. The reason behind this is the inability to transfer oxygen through blood cells, in case of the absence of the necessary amount of iron in the body. So, ultimately it may end up with the serious medical condition known as Anaemia.
It means the RBC (Red blood cells) do not have the haemoglobin in optimal conditions or else there are not enough healthy red blood cells in the bloodstream. Further, it may lead to several unusual symptoms such as pale skin features, fatiguability, and headaches along with difficulty in breathing.
Thus, it is really necessary to keep your attention on the regular consumption of foods with iron under iron-rich food recipes. But, there might be several other causes behind the anaemic symptoms. However, it is better to follow cares, before becoming a victim.
Hence, do not miss the following iron-rich food recipes for a healthy lifestyle.
Table of Contents
The devilled chicken liver is one of the ideal iron-rich food recipes
First of all, collect the following ingredients to prepare a delicious and iron food recipe devilled chicken liver for two servings.
- Butter – 10-15g
- 200g of chicken liver
- Salt, pepper, curry powder and sauce as your desire
- 100ml of chicken stock
- 25g of cooked rice
- Chopped garlic, onion, and ginger
- Olive oil as necessary
Now, keep the pan on the oven and pour the required amount of oil to fry the pieces of chicken liver. When you observe the golden coloured outer surface, get those out of the pan.
Next; mix all the other ingredients except rice and onion with chicken stock until you get a sauce-like mixture. Then, finally, stir all the prepared dishes in one bowl and serve to taste the hot devilled chicken liver as a portion of iron-rich food recipes choice.
Basically, one portion of chicken liver (100g) will serve you nearly 23mg of iron.
Lean beef curry for a portion of iron-rich food recipes menu choices
If you are a beef lover, no need to worry about the iron content. The lean beef has a considerable amount of iron to keep your RBC in an optimal condition by allowing efficient oxygen transportation.
The necessary ingredients are,
- 200g of lean beef
- Two cups of coconut milk
- Chopped garlic
- Onion as required
- Curry leaves
- Curry powder and salt as necessary
The method of preparing an iron-rich food recipe for lean beef is as follows.
First, keep a pan under heat and pour oil as necessary. Once, oil reached its maximum heating point, add curry powder, garlic, and ginger. Then, add the pre-cut beef pieces and stir the mixture well until the curry powder mixture melted with the beef.
Next; keep the pan under the heat for about thirty minutes to take a better taste. Meanwhile, do not forget to add coconut milk to enhance the taste of these iron-rich food recipes.
The estimated amount of iron content in this lean beef dish is about 4.6 in milligrams. Further, you can add tomato and lime juice to enhance the taste while increasing the possibility of iron abortion in this iron food recipe.
Tofu fried rice is another delicious and iron-rich foods recipe for a family party
We know, everyone likes to have a dish of fried rice in iron-rich food recipes. Actually, even though we have to maintain a healthy diet pattern, there is nothing wrong with having a fast-food menu with healthy ingredients.
So, these iron-rich food recipes will easily awake the taste buds by allowing you to feel the real taste of tofu.
The things needed,
- 100g of Tofu
- 200g of cooked rice
- Chopped carrots, onion, garlic, and other vegetables as your desire
- 25ml of olive oil
- 50g Chicken
- 2 Eggs
- Salt, pepper, and sauce as necessary
Method of preparing this iron food recipe:
At the very beginning, you must fry the pieces of chicken and keep it in a separate bowl. Now, heat olive oil and add garlic, onion, and ginger.
Then, let all the things to fry. Once you see a golden colour, then add the chopped vegetables, tofu and rice with fried chicken pieces.
In the end, you can serve a delicious, eye-catching dish of fried rice. It is better to serve it along with sauce and curry.
Since the Tofu is a product that offers nearly 5.4mg of iron, you may even use this iron food recipe for vegetarian and vegan dishes as well. If so, you can use mushrooms and cabbage to replace chicken and egg.
Try Lentils soup as a good iron-rich food recipes
The ingredients needed,
- 100g of Lentils
- Carrot, soybean and two or three other vegetable sources
- One medium-sized onion
- A few cloves of garlic as your desire
- Salt and pepper
- 500ml of pure water
Method of preparing:
First, keep a pan under a heater or use a bowl on the oven. Next; you have to add 500ml of pure water to the bowl. Now, put all the chopped vegetables and Lentils along with onion and garlic.
Now, add black pepper and salt as with your taste. Then, keep the mixture under the heat for fifteen to twenty minutes and let all the ingredients to boil well.
Yes! Now, you can serve this delicious soup. Basically, this much of a portion will be enough for one serving. So, if you need to prepare for a few family members, you can multiply the ingredients as necessary.
Since the average amount of iron in this iron food recipe is about 3.3mg for 100g of Lentils, you can get the multiplied amounts of iron when you are using an extra amount of lentils.
Spinach curry is a mandatory thing for iron-rich food recipes
Spinach is a good vegetable source for iron-rich recipes. This is not a secret fact for most of the traditional kitchens. Further, it is even a common ingredient for western iron-rich food recipes. That is why the chefs are especially recommending spinach for soups, curries, and special rice menus.
The things needed for green spinach curry,
- 100g of spinach
- Curry powder as necessary
- Onion, garlic and bell peppers
- Salt as needed
- One cup of coconut milk
Add all the above-mentioned items into one bowl and put them into a pan. Keep the mixture to heat well. Once the coconut milk reached its optimal boiling point, add spinach leaves. Then, keep it under the heat for two to there minutes and disconnect the heating source.
Next; you can add few drops of lime to increase iron absorption by providing an excellent amount of vitamin C. Since the average iron content in 100g of spinach is nearly 6mg, once you add lime, you would be able to absorb this whole amount.
Tips to preserve the quality of iron-rich food recipes!
Definitely, now, you may know the iron is a mandatory mineral to keep the optimal body conditions. So far, we have discussed a few delicious iron-rich food recipes.
But, if you forget to avoid caffeine such as coffee or tea, you will not be able to absorb the iron you are expecting to have through those dietary portions. At the same time, recent researches are not supporting on consuming a larger proportion of fibres to increase iron absorption.
Actually, it may decrease the effectiveness of iron absorption. So, do not forget these two simple facts in order to be healthy with optimal ironic balance.
Above is a combination of the iron-rich food recipes with five most beneficial for all ages. I hope this article is helpful for your right diet. Read here more about what cereals are high in iron for breakfast.