Iron plays a vital role in carrying oxygen through the blood, supporting metabolism, and maintaining immunity. Women, especially those who are pregnant, menstruating, or active, are at higher risk of iron deficiency. Incorporating iron-rich foods into your diet can prevent fatigue, dizziness, and low immunity.

1. Leafy Greens:
Spinach, kale, and fenugreek are excellent plant-based sources of iron. Pairing them with vitamin C-rich foods like bell peppers or citrus fruits enhances absorption.

2. Legumes & Pulses:
Lentils, chickpeas, and kidney beans are iron-packed vegetarian staples. They’re also rich in protein and fiber, making them great for overall health.

3. Nuts & Seeds:
Garden cress seeds, pumpkin seeds, sesame seeds, and cashews provide a healthy iron boost. Sprinkle them on salads or add to smoothies for a crunchy, nutritious punch.

4. Lean Meats & Seafood:
Chicken and fish like sardines contain heme iron, which is more easily absorbed by the body than plant-based iron.

5. Fortified Foods:
Many cereals, oats, and plant-based milks are fortified with iron. Check labels to make informed choices.

6. Vitamin C Pairing:
Foods rich in vitamin C — lemon, oranges, strawberries, tomatoes — help increase the absorption of non-heme iron from plant sources.

Practical Tips:

• Avoid consuming tea or coffee with iron-rich meals as they can reduce absorption.

• Include a mix of heme and non-heme iron sources for better overall iron status.

• Regularly monitor your iron levels, especially if you experience fatigue, pale skin, or hair loss.

Conclusion:
A balanced diet incorporating these iron-boosting foods can help women maintain energy, immunity, and overall health. Start small, make gradual changes, and pair iron sources with vitamin C for maximum benefits.