Iron Rich Poha Flattened Rice

Receipe For Iron Rich Poha

If you are looking for Nutritious Iron rich snacks, then Poha (Flattened Rice / Beaten Rice) is a good choice. Its a simple recipe and will not take much of your time. Poha or flattened rice is a good source of vegetarian iron (non-heme iron). To enhance the absorption of vegetarian iron, it is a good practice to consume it with vitamin C. Fresh lemon juice, and sprouts are good sources of vitamin C and can easily be added to Poha.

If you are serious about iron intake and iron absorption then remember that Tannins (eg. Tea) reduces the absorption of iron. Hence avoid having tea with Poha. Calcium, zinc and manganese compete with iron in absorption, hence calcium rich foods such as Milk/Curd, zinc rich foods such as Flax seeds/Peanuts and Manganese rich foods such as Pineapple should be avoided with Poha.

Iron Content in 100 gm of Poha-20 mg

Ingredients:
Pressed Rice Poha 200 Gms
Salt 1 gm / one pinch
Oil - 2 Tea spoons
Mustard Seeds 1/2 Tea Spoons
Curry leaves/Kadhi Putta 3-4
Potato boiled 1/4 inch pieces 1/2 medium
Fresh coriander leaves chopped 1 tablespoons
Asafoetida a pinch
Lemon juice 1/2 teaspoon
Green chillies chopped 2 to 3
Turmeric powder 1/4 teaspoon

Table 1: Recommended Dietary Allowances (RDAs) for Iron 

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	0.27 mg*	0.27 mg*
7–12 months	11 mg	11 mg
1–3 years	7 mg	7 mg
4–8 years	10 mg	10 mg
9–13 years	8 mg	8 mg
14–18 years	11 mg	15 mg	27 mg	10 mg
19–50 years	8 mg	18 mg	27 mg	9 mg
51+ years	8 mg	8 mg

Reference - increasing iron absorption
GP Notebook
Harvard
Calcium supplementation: effect on iron absorption.
Competitive inhibition of iron absorption by manganese and zinc in humans.
Iron deficiency
Fact Sheet Iron