What are some iron-rich vegetarian ingredients commonly used in Indian cooking?

Question

Learn how lemon juice enhances iron uptake from legumes and dals.

Answer 1

Adding lemon juice to dal enhances iron absorption because the vitamin C (ascorbic acid) in lemon juice converts non-heme iron, the type of iron found in plant-based foods like dal, into a more easily absorbable form. This conversion helps your body utilize the iron more effectively.

Detailed Explanation:

Dal, being a legume, is a good source of non-heme iron. However, non-heme iron is not as readily absorbed by the body compared to heme iron, which is found in animal products. Several factors can inhibit non-heme iron absorption, including phytates and tannins present in plant-based foods.

Vitamin C, also known as ascorbic acid, is a powerful enhancer of non-heme iron absorption. When you add lemon juice, which is rich in vitamin C, to dal, the ascorbic acid helps to convert ferric iron (Fe3+) into ferrous iron (Fe2+). Ferrous iron is more soluble in the small intestine and is therefore more easily absorbed into the bloodstream.

The vitamin C essentially counteracts the effects of inhibitors like phytates, allowing a greater percentage of the iron in the dal to be absorbed and utilized by the body for essential functions like oxygen transport and energy production. The amount of lemon juice needed is relatively small to have a significant impact.

Pro Tip:

For maximum iron absorption, add the lemon juice to the dal right before serving. Heat can degrade vitamin C, so adding it at the end preserves its potency and ensures it can effectively aid in iron absorption.