Which food item is rich in iron?

Raj. CHO -2025

Applied Nutrition & Dietetics

Easy

Appeared in: Raj. CHO -2025

Explanation

Green leafy vegetables, such as spinach, amaranth, and fenugreek, are well-known to be rich sources of non-heme iron.
This iron is crucial for the synthesis of hemoglobin in red blood cells, which is essential for oxygen transport throughout the body.
Including green leafy vegetables in the diet is a key strategy for preventing iron deficiency anemia, particularly for individuals following vegetarian or vegan diets.
According to ICMR recommendations, leafy vegetables can contain up to 20 mg of iron per 100g.

Option B: Rice is primarily a source of carbohydrates for energy. While whole grain rice contains some minerals, it is not considered a rich source of iron, and the presence of phytates can inhibit the absorption of the iron it does contain.
Option C: Sugar is a simple carbohydrate that provides calories ('empty calories') but is devoid of essential nutrients like vitamins, minerals, and fiber. It contains no iron.
Option D: Milk is an excellent source of calcium and protein but is famously a very poor source of iron. An exclusive milk diet, especially in infants after 6 months, can lead to iron deficiency anemia.

Visual 1: Infographic: A chart displaying various food sources of iron, categorized into heme (animal-based) and non-heme (plant-based) sources. Examples could include red meat, liver, poultry, fish, lentils, beans, spinach, and fortified cereals.
Visual 2: Diagram: A simple illustration showing how Vitamin C helps in the absorption of non-heme iron in the intestine.

Clinical Relevance

Nursing practice connection: This is primarily an exam-oriented knowledge point with limited direct bedside application, so retain Dietary sources of iron as background academic context rather than a clinical decision trigger.
Nurses play a crucial role in dietary counseling to prevent and manage iron deficiency anemia, the most common nutritional deficiency worldwide.
Patient education should include identifying iron-rich foods, understanding the difference between heme and non-heme iron, and strategies to enhance absorption (e.g., pairing with Vitamin C).
Populations at high risk for iron deficiency include pregnant women, infants and young children, menstruating women, and individuals with chronic diseases or on vegetarian diets.

How to Approach the Question

This is a factual recall question based on fundamental nutritional knowledge.
First, identify the key nutrient in the question, which is 'iron'.
Next, systematically evaluate each food item listed in the options for its iron content.
Recall or deduce the primary nutritional value of each option: Green leafy vegetables are known for minerals, rice for carbohydrates, sugar for empty calories, and milk for calcium.
Eliminate the options that are well-known to be poor sources of iron, such as milk and sugar.
Between the remaining options, green leafy vegetables are universally recognized as a much richer source of iron compared to rice.

Concept Tested & Keywords

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