Pump up the iron

Pump up the iron

By Neha Ranglani  on: 29 June 2015
Rate this: 
 5 Rating  based on 3 Reviews

Written by Neha Chandna - Dietician, Nutrition Educator, Exercise Counselor with an M.Sc. in Dietetics and Food Service Management from SVT. She has worked with corporates such as HDFC and Standard Chartered as well as BPOs and MNCs on the Right ways of eating and living!

Have you felt exhausted lately while climbing the stairs or extremely weak and fatigued even on a normal day? Then you need to check your iron levels. Many a times people blame it on improper food intake, lack of sleep, work overload, etc. But they miss out on the simplest reasons for feeling tired, that is, lack of iron in the body. This also causes palpitations, breathlessness, soreness of the mouth, headache, dizziness, etc. It affects the haemoglobin formation, which is the oxygen transporter in the body supplying oxygen to the brains, organs, and every cell of your body.

A good amount of iron is very important for proper growth of hair, strong nails, and glowing skin. Iron also improves immunity and is needed especially during pregnancy to supply oxygen to the baby and during pre-menstruation to prevent loss of iron due to heavy bleeding. To top the list, iron also helps in weight loss as every cell functions optimally. The best way to up your iron levels is to eat iron rich foods:

Sources of heme iron (better absorbed than non-heme sources):


  • Red meat: Rich in iron, Vitamin B12 and protein, all of which are excellent to prevent anemia. But very high in saturated fat, hence needs to be eaten in moderation.
  • Chicken: A great source of protein as well especially for gym goers.
  • Fish: like tuna, sardines etc provides omega 3 along with iron which is extremely important for proper cell functioning.
  • Egg yolks: Super rich in vitamin A, D and protein. A great food for muscle building. Do not eat more than 1 yolk a day to keep your cholesterol intake under check.

Sources of non-heme iron:

  • Soyabeans and Tofu: They are saviours for vegetarians in terms of protein.
  • Spinach: Rich in iron as well as other vitamins like A and C.
  • Lentils and Beans: great source of protein, fiber along with iron.
  • Dates, Prunes and Raisins: Provide instant energy and improve stamina.
  • Instant Oatmeal: Powerhouse of fibre and B-complex vitamins.
  • Nuts and Seeds: Like almonds, sesame seeds, sunflower seeds, pumpkin seeds, pine nuts, cashewnuts, great source of good fat and vitamin E, which improve heart condition and skin texture.

Ways to increase iron absorption:

  • Include a combination of heme and non-heme iron sources.
  • Add vitamin C to iron rich foods to increase iron absorption.
  • Cook in iron vessels to increase iron content of food.

 Related Blogs:
Grilled paneer sandwich veg
29 June 2015
Calories - 175kcal Ingredients 2 slices of multigrain bread 20 gms low fat paneer 1/2 onion , chopped 1/4th cup chopped cabbage, capsicum 1/4th cup chopped tomatoes 1 tsp roasted jeera powder 1/2 tsp black pepper A pinch of haldi for color Salt to taste Method Mix all the above ingredients. Place the mixture between two slices of bread. Grill it in a toaster/griller. Serve hot with coriander chutney/ tomato ketchup.
Roasted fish (Non Veg)
30 June 2015
Calories - 130 kcal Ingredients 125 gram(s) thick fillet of fish Paste of ginger and garlic 1 tsp red chilli powder 1 pinch haldi for colour 1/2 tsp lemon juice 1 tablespoon Oil Salt to taste Method :- Apply salt, chilly powder, ginger-garlic paste and lemon juice to the washed fish slices. Marinate for 15-20 minutes. Heat Oil in a pan to thinly coat it. Roast fish for 5 minutes on one side. Flip and repeat till slightly browned. Serve with an extra lemon wedge.  
Neha   Ranglani

 View Profile

Best Dietician in Mumbai, India 

Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website www.ihealthu.com. Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
Neha   Ranglani
Mrs. Neha Ranglani
Best Dietician in Mumbai Register Now!

Recent Posts

By using this website, you agree that we and our partners may set cookies for purposes such as customising content. I Agree