18/09/2022
Spinach is not the best source of iron! 'Popeye the sailor man' k time se hume ye lagta aaraha hai iron matlab spinach. We still think it is the best source of iron for vegetarians. But hum yaha galat hain.
An average man and women above age 51 need 8 mg of iron per day, whereas women below 51 years need 18 mg iron in a day (for the lost blood during menstrual cycle). Therefore, it is important to recognize seasonal and easily-available options that are actually rich sources of iron.
So, what is the best source of iron according to you, we are not listening to Popeye here!
We did our own research and found out that rajma or kidney beans contain more iron than spinach! A 100 g of raw spinach contains 2.71 mg iron. On the other hand, rajma contains 8.2 mg iron of the same amount!
WHY IS SPINACH NOT A GREAT SOURCE OF IRON?
Spinach contains iron to a good extent but it also contains the antinutrient- Oxalic acid which inhibits the absorption of iron in the body. But according to research, soluble oxalic acid can be reduced from 30-87% after boiling.
BUT WHAT ABOUT ANTINUTRIENTS IN RAW RAJMA?
Although raw, uncooked kidney beans contain phytic acid. It is an antinutrient that impairs or blocks the absorption of iron and other minerals like zinc, calcium, magnesium, chromium and manganese in the body. But no one eats uncooked rajma, right? So, this problem can be easily solved by soaking and cooking the rajma properly.
Here is another way we consume rajma that increases iron absorption in the body. Rajma making involves addition of onion and garlic to it. Both of these improve the absorption of iron drastically.
HOW CAN YOU MAXIMISE YOUR IR0N INTAKE?
• Pair iron-rich foods with foods rich in Vitamin C.
• Avoid taking calcium-rich foods with iron-rich foods.
So, befikar hoke khao apne favourite rajma chawal, aur improve karo apne iron levels!
