Iron might not be the first thing on your mind when planning a meal, but it should be. This essential mineral plays a quiet yet powerful role in keeping your body functioning at its best. And yet, many of us fall short without even realising it. Getting more iron doesn’t mean reaching for pills. Some of the best sources are everyday foods that are simple, nourishing, and easy to add to your routine.
What Are Millet Oats?
Millet oats refers to a mix or combination of millet and oats, two nutritious grains often used for breakfast or baking. Millet is a gluten-free, small-seeded grain with a mild, nutty flavour, rich in fibre and minerals. Oats are known for their high fibre, protein, and cholesterol-lowering benefits. Combining millet and oats creates a nutritious, tasty blend that offers a balanced texture and enhanced health benefits. This mix is popular for making porridge, cereals, or baked goods, providing a wholesome, gluten-free or low-gluten alternative.
More Iron-Rich Foods That Actually Taste Good
If you’re trying to sneak more iron rich foods without making it a chore, here are a few tried-and-true options that work well with everyday cooking:
1. Leafy Greens
Spinach, methi (fenugreek), amaranth are classic iron-rich veggies. Add them to dals, stir-fries, or blend them into smoothies. Want to boostiron absorption? Squeeze some lemon on top as vitamin C in lemon helps your body absorb plant-based iron better.
2. Lentils & Beans
Lentils (masoor, moong, toor), rajma, and chana are not just protein-rich,theyalso have high iron content. They’re comforting, easy to cook, and go well with rice or roti.
3. Seeds & Nuts
Pumpkin seeds, sesame seeds, almonds, and cashews are super nutritious. Snack on them or add to salads, smoothies, or even curries. They’re full of nutrients and take almost no effort to work into your meals.
4. Dried Fruits
Raisins, dates, and prunes may be small, but they’re packed with natural sweetness and nutrients. Toss them into your breakfast or enjoy them as a healthier way to satisfy your sweet cravings.
5. Iron-Fortified Foods
Cereals, plant-based milks, and flour often come fortified with iron, making them a smart choice, especially for vegetarians and vegans.
Simple Tips to Maximize Iron Absorption
- Pair iron-rich foods with vitamin C sources like citrus, tomatoes, or bell peppers to boost absorption.
- Cook with a cast iron pan to naturally increase the iron content in your food.
Conclusion
You don’t need a complex diet to boost iron;start small. Swap regular oats for millet oats, add greens to lunch, or sprinkle seeds on yoghurt. Small changes can boost energy and wellbeing. At Right Shift, we believe healthy choices should feel easy and natural. That’s why we offer millet-based meals andcookies that fit right into your day. Plus, with our free meal planner and health score, building meals that support your goals is simple. And if you need a hand, the Shift Store has tools to help you stay on track.
FAQS
How do I include millet oats in my daily meals?
Try millet oats as a warm porridge, mix them into smoothies, or use them in baking for wholesome breakfasts and snacks.
Which foods can help me boost my iron naturally?
You can easily boost your iron by eating things like spinach and other leafy greens, lentils and beans, nuts and seeds, dried fruits like raisins, and even iron-fortified cereals.
How often should I include iron-rich foods in my diet?
Make sure to add iron-rich foods to at least two meals a day. This helps keep your energy levels steady and supports overall health. Simple choices, like adding leafy greens or millet oats, can go a long way.