Eat Right: 5 iron-rich veggies to eat this winter

We all know that eating vegetables is essential for maintaining good health and well-being. They are packed with essential nutrients that our bodies need to function properly. They are low in calories and fat, and they are a good source of vitamins, minerals, and fibre. Eating vegetables can help reduce your risk of developing chronic diseases such as heart disease, stroke, cancer, type 2 diabetes, and obesity.

Vegetables are a good source of vitamins and minerals that are essential for bone health, such as vitamin K, calcium, and magnesium. They are a good source of antioxidants, which can help protect your skin from damage caused by free radicals. Vegetables are also a good source of vitamins and minerals that are essential for immune function, such as vitamin C, zinc, and beta-carotene. It is said that eating vegetables may help to reduce your risk of developing mental health problems, such as depression and anxiety.

Nutritionists and health experts promote the consumption of seasonal and locally available fruits and vegetables to reap the maximum benefit, says Dr Monika Anand, Head, Department of Home Science at Apeejay College of Fine Arts in Jalandhar.

Therefore, it is not surprising that the Dietary Guidelines for Americans recommend that adults consume at least 2.5 cups of vegetables per day. Kids, particularly picky-eating toddlers may face iron deficiency. To safeguard against this, it is recommended that your child includes a minimum of two iron-rich foods in their daily diet. The best way to is to give your kids veggies rich in iron.

“Winter provides a variety of vegetables which not only provide nutrition but take care of our body hydration as well. These veggies provide the right balance to all the heavy and hot stuff we add to our winter diets. That is the basis of eating seasonal and regional veggies as per the climatic conditions. Green leafy veggies not only add variety and colour but are power packed with iron and phytonutrients which are good for our health,” Dr Anand said.

And how do parent ensure that their kids eat iron-rich veggies? Here are five recipes that you can give your kids this season.

Palak Dal: Spinach is a good source of iron, with about 2.7 milligrams of iron per 100 grams of cooked palak. This hearty dal is packed with iron from spinach (palak) and lentils. It’s also a good source of protein and fibre.

Stuffed Chickpea Parantha: Did you know that one cup of cooked chickpeas contains about 4.7 milligrams of iron? You can make stuffed paranthas. These stuffed flatbreads are a delicious and nutritious way to start your day. They’re filled with chickpeas, onions, and spices, and they’re cooked until golden brown.

Tofu Bhurji: Tofu is a good source of iron, with about 3.4 milligrams of iron per 126 grams (half-cup. Parents can make bhurji. This scrambled tofu dish is a great alternative to eggs. It’s high in protein and iron, and it can be seasoned to your liking.

Cashew Balls: One ounce (14 grams) of cashews contains about 1.3 milligrams of iron. Make a sweet from it. These sweet and nutty balls are a great snack or dessert. They’re made with cashews, dates, and a few other ingredients, and they’re rolled in coconut flakes.

Roasted Pumpkin Seeds: Pumpkin seeds are a good source of iron, magnesium, and zinc. They’re also a good source of healthy fats. You can roast them in the oven or a skillet.

These are just a few of the many delicious and nutritious iron-rich veg recipes that you can make for your children this winter. Eating a variety of iron-rich foods will help your kids stay energised and healthy all season long.