Nutritionist Shweta Shah has recently highlighted six essential kitchen ingredients that may help individuals achieve an intake of 21 mg of iron through diet. In a post on Instagram, she recommended a mix of garden cress seeds, black chickpeas, pumpkin seeds, black raisins, curry leaves, and black sesame seeds as natural sources for enhancing iron levels and promoting healthy haemoglobin production.
However, the question arises: do these foods genuinely provide 21 mg of iron daily? Even if one consumes this amount, how much is actually absorbed by the body?
Kanikka Malhotra, a Consultant Dietician and Certified Diabetes Educator, notes that the situation is more intricate than merely tallying the iron content of various foods.
Malhotra clarifies that the claim of ‘21 mg’ refers to the iron present in food, not the iron that enters the bloodstream. She points out that the combination of garden cress seeds, black chickpeas, sesame seeds, and pumpkin seeds would only yield about 5–6 mg of iron when consumed in standard portions, making it improbable to reach 21 mg without consuming extraordinarily large servings.
Furthermore, it is essential to recognize that not all dietary iron is absorbed by the body. “The absorption rate for non-haem iron from plant sources ranges from 2% to 15%,” says Malhotra. She explains that certain compounds, such as phytates and polyphenols commonly found in plant foods, can hinder this absorption.
According to the 2020 dietary recommendations from the ICMR-NIN, an absorption rate of around 8% is assumed. “Even if you consume the full 21 mg, at an 8% absorption rate, only about 1.7 mg would be utilized by the body. This would only maintain existing iron levels rather than replenish them,” she explains.
Instead of fixating on a specific iron target, Malhotra advises focusing on meal compositions that enhance the body’s ability to absorb iron. She suggests incorporating vitamin C into every iron-rich meal to improve the absorption of non-haem iron. Pairing foods rich in iron with sources of vitamin C, such as lemon, amla, guava, or tomato, can be beneficial. The ICMR-NIN recommends a daily intake of at least 20 mg of vitamin C for every 1,000 kcal consumed.
For instance, adding lemon juice to a serving of black chickpeas or having a vitamin C-rich fruit alongside an iron-rich meal can promote better absorption.
Additionally, the method of food preparation can influence nutrient availability. Malhotra recommends soaking, sprouting, roasting, or fermenting seeds and legumes to reduce the phytate content, which can bind to minerals like iron and hinder their absorption.
This does not imply that legumes, seeds, or whole grains should be eliminated from the diet. On the contrary, proper preparation can make their nutrients more accessible.
Timing also plays a significant role in iron absorption. Malhotra suggests avoiding tea and coffee around meal times, as compounds in these drinks can negatively affect the absorption of non-haem iron. She further advises keeping calcium supplements separate from iron-rich meals. “The focus should be on creating meals that enhance iron absorption rather than solely targeting an iron figure,” she states.
Iron needs and deficiency risks differ among individuals. Malhotra emphasizes that teenage girls, menstruating women—especially those experiencing heavy menstrual cycles—pregnant and breastfeeding women, as well as infants and toddlers, should closely monitor their iron intake. Vegetarians, vegans, regular blood donors, and endurance athletes may also be at a greater risk of insufficient iron levels.
Moreover, certain health conditions can affect iron absorption or increase the likelihood of deficiency. Conditions such as coeliac disease, inflammatory bowel disease (IBD), H. pylori infection, and long-term use of acid-suppressing medications can significantly impact iron levels, according to Malhotra.
It is essential to consult a healthcare professional before making any significant dietary changes or starting new routines.
