Health

Foods High in Iron (Especially for Vegetarians)

Iron deficiency is one of the most common nutrient gaps in India, especially for women and vegetarians. Food can do a lot — if you eat it right.

Updated July 2026·5 min read·By Get Fit Jaldi

Best iron-rich foods

Vegetarian: spinach and leafy greens, lentils/dal, chana, rajma, tofu, pumpkin seeds, jaggery, dates.
Non-veg: chicken, red meat, fish, eggs (absorbed more easily).

Pair plant iron with vitamin C (lemon, amla, tomato, capsicum, guava) — this boosts absorption a lot.
Avoid tea/coffee with meals — tannins block iron absorption.
Cooking in iron vessels can add a little iron.

If you’re very tired, pale or breathless, get tested — see our disclaimer.

A simple trick: squeeze lemon on your dal/greens and skip tea right after meals — you’ll absorb far more iron.

Leafy greens, lentils, chana, rajma, tofu and pumpkin seeds — paired with vitamin C for better absorption.

Tannins in tea and coffee bind iron and block absorption — so avoid them with or right after iron-rich meals.

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