Vegetarian Sources (वनस्पति स्रोत)

• Spinach: पालक — A rich source; 100g contains approximately 2.7mg of iron.
• Lentils/Pulses: दालें — Includes Masoor Dal (Red Lentils), Moong Dal (Green Gram), and Chana Dal (Bengal Gram).
• Legumes: फलियां — Common examples include Rajma (Kidney Beans), Chhole/Kabuli Chana (Chickpeas), and Lobia (Black-eyed peas).
• Seeds: बीज — Kaddu ke Beej (Pumpkin Seeds) and Til (Sesame Seeds).
• Garden Cress Seeds: हलीम
• Tofu: टोफू
• Beetroot: चुकंदर
• Jaggery: गुड़

Non-Vegetarian Sources (मांसाहारी स्रोत) 

• Animal products provide iron, which the body absorbs more easily. 
• Red Meat: लाल मांस — Includes Mutton/Lamb (मटन/मेमना).
• Organ Meat: कलेजी — Chicken or lamb liver is exceptionally high in iron.
• Poultry: चिकन/मुर्गा — Darker meat generally contains more iron.
• Seafood: समुद्री भोजन — Shellfish (शंख/झींगा) like oysters and mussels are excellent sources.
• Eggs: अंडे — Specifically the yolk

Fruits & Dry Fruits (फल और सूखे मेवे) 

• Pomegranate: अनार
• Dates: खजूर
• Raisins: किशमिश
• Figs: अंजीर
• Dried Apricots: सूखी खुबानी 

To increase the absorption of iron from vegetables (अवशोषण के उपाय)

(i)              Consume iron rich vegetables along with foods high in Vit C, such as cirus fruits, broccoli, tomatoes and shimala mirch (Bell peppers).

(ii)             Use cast iron cookware: Cooking foods in cast iron pans increases the iron content of the food.

(iii)           Limit calcium rich foods with iron: Calcium competes with iron for absorption, so avoid taking calcium supplements or high calcium dairy products at the same time as iron rich meals

(iv)            Do not drink Tea (चाय) or Coffee (कॉफ़ी) immediately before or after meals, as they hinder iron absorption.