Here’s something a lot of us brush off: that constant tiredness, the random dizziness, or the hair fall you thought was just “normal.”
But often, these aren’t just quirks of a busy lifestyle. They could actually be signs that your iron levels are low.
And you’re not alone. Iron deficiency is one of the most common nutrient gaps in India, especially among women. It shows up quietly, sometimes in ways we don’t immediately connect to our health.
What does low iron feel like?
For some, it’s fatigue that just doesn’t go away—even after a full night’s sleep. For others, it looks like brittle nails, pale skin, or hair loss. Maybe you’ve noticed shortness of breath while climbing stairs, or you’ve been getting headaches more often than usual. These are all signs your body might not be getting enough oxygen because your iron levels are low.
How do you take care of it?
The good news is, you don’t have to wait until it gets worse. Small shifts in your diet can make a big difference.
If you eat vegetarian:
Focus on leafy greens like spinach and beetroot, kale, lentils, chickpeas, beans, tofu, jaggery, nuts, and seeds (pumpkin, sesame, cashews). Whole grains and fortified cereals are also great options.
If you eat non-vegetarian:
Include lean red meat, chicken, fish, shellfish, and eggs. These are rich in heme iron—the kind your body absorbs more easily.
The secret trick?
Pair your iron-rich meals with foods high in Vitamin C—like oranges, tomatoes, strawberries, or amla. Vitamin C helps your body absorb iron better, especially from vegetarian sources. A squeeze of lemon on your dal, or fruit after your meal, can actually go a long way.
And one more thing: cutting down tea or coffee during meals can help too, since they reduce iron absorption.
Why this matters
Iron plays a key role in keeping your energy, immunity, and overall health on track. Ignoring the signs of low iron can leave you constantly running on empty. But paying attention—and nourishing your body with the right foods—can bring back strength, focus, and energy you didn’t realize you were missing.
