Iron-rich dishes can support your overall well-being, moods and energy levels, more so in winters, the season which is bound to make you feel lethargic and low. An important mineral, iron helps to make haemoglobin, a protein in red blood cells that helps carry oxygen from lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Dark green veggies, dry fruits, nuts and seeds, legumes are all winter-friendly foods which are also high in iron. Some of the symptoms of iron deficiency are fatigue, dizziness, lightheadedness, headaches, irritability, among others; if you are experiencing any of these signs, you must get your iron levels checked. (Also read | 5 nourishing winter recipes to beat the chill and treat your taste buds)
In the meanwhile, here are some iron-rich recipes suggested by Nutritionist Dr Nitika Kohli, that can beat your winter blues and boost energy during the season.
Split yellow lentils (toor dal)
Fresh spinach leaves
Turmeric powder
Cumin seeds
Garlic
Ginger
Green chillies
Ghee
Salt
Water
Grated beetroot
Grated carrot
Lemon juice
Fresh coriander (cilantro) leaves
Roasted cumin powder
Salt
Black pepper
Ragi flour
Water
Milk (for almond milk)
Jaggery or sweetener of choice
Cardamom powder