Ravi Shankar Gautam (203.217.70.233)
I am a vegetarian and I have iron deficiency. I have found that daily intake of iron is 10mg. It seems lima beans contain highest iron content, that is 250 g of lima beans contain 4.5mg of iron. Since body absorption of iron is very less from vegetarian diet I will take it with tomatoes or lemon. But I don't know, whether lima beans can be available in Mumbai and what it is called in Hindi or Marathi.
Also please let me know if there is alternative way of solving iron deficiency. Since I am in unmarried and stay in hostel I can atmost boil in a jar using some small water heater.
Lima beans in hindi is sem phali. It is also known as butter beans or broad beans. It is eaily available in India. The major sources of iron are:
Soybeans, cooked 1 cup 8.8mg
Blackstrap molasses 2 Tbsp 7.0
Lentils, cooked 1 cup 6.6
Kidney beans, cooked 1 cup 5.2
Chickpeas, cooked 1 cup 4.7
Lima beans, cooked 1 cup 4.54
Dried figs 60g 2.1
8 Dried apricots 50g 2.1
You can easily cook lentils, chickpeas, kidney beans,etc.
For more information on iron and foods rich in iron, go to Iron rich foods.