October 11 is observed as an International Day Of The Girl Child by the United Nations since 2012, with a vision to focus on the needs and challenges faced by the girls and to uphold girl empowerment and implementation of their social rights.
This theme for International Day Of The Girl Child, 2019 is Girl Force: Unscripted and Unstoppable.
Girls at all ages need adequate and good nutrition to support proper growth and development. The nutritional needs of girls and boys slightly differ as they enter the adolescent stage. With the exception of calories and iron, the nutrition needs are usually the same. However, the requirement of vital mineral iron is greater for girls, as adolescent girls have blood loss due to menstruation. Also Read: Prevent infections with these tips for improved menstrual hygiene
Various studies revealed that adolescent girls are at the higher risk of developing iron deficiency anemia, which can hamper their cognitive, physical and mental development. The recommended dietary allowance (RDA) of iron for girls aged 10-12 years is 27 mg/day whereas for boys is 21mg/day. Hence it is pivotal to meet the increasing need of iron among adolescent girls for boosting their overall well-being.
Anemia is a disorder in which you lack sufficient red blood cells to carry oxygen and other vital nutrients to the body. This may result in fatigue, weakness, headaches, cold hands and feet, poor memory, pale skin and various other health issues. So, it is vital to pump iron levels by adding a rich array of iron-rich foods in the diet. Green leafy vegetables like spinach, moringa, ragi, legumes, nuts, dried fruits and seeds like sesame, garden cress are some of the richest sources of iron. Also Browse Through: 5 Foods Super-Rich In Iron That Are Essential For Overall Health-Infographics
Here we bring you two healthy recipes that can boost up your iron stores and can help you to stay energized throughout the day.
Spicy ragi pancakes is flavored with grated ginger and green chilies.
1 cup ragi flour
1 tbsp soya flour
1 tsp sesame
½ cup finely chopped onion
2 finely chopped green chilies
1 tsp grated ginger
½ cup finely chopped coriander leaves
Salt to taste
2 tsp oil for cooking
In a large bowl add ragi flour, soya flour, sesame, onion, green chilies, ginger, coriander leaves, salt and enough water to make batter. Keep it aside for 20-30 minutes.
Heat the tawa and grease it with little oil. Pour a ladle full of batter in a circular motion, cook both sides on a medium flame until it turns slightly brown.
Serve the spicy pancakes with mint chutney.
Ragi is a nutrient dense millet which is loaded with iron, fibre, protein, essential amino acids and calcium. One of the best cereals that can boost up your iron levels. Moringa adds up to the iron content of the pancakes making it an ideal choice for breakfast that can keep you active throughout the day and boost immunity.
Poha is usually processed in an iron pounder that adds to its iron content. These patties are loaded with the goodness of iron and moreover lemon juice added in the patties enhances the iron absorption.
2 cups beaten rice
¼ cup moong dal
1 tbsp finely chopped green chilies
¼ cup moringa leaves
¼ cup finely chopped mint and coriander leaves
½ tsp fennel
½ tsp jeera
1 tsp grated ginger
2 tsp lemon juice
Salt to taste
2-3 tsp oil for cooking
Soak poha in water for 10-15 minutes and drain water completely.
Soak moong dal in water for 60 minutes and drain well.
In a mixer add soaked poha, moong dal and blend into a coarse mixture without adding water.
Transfer the mixture into a bowl add onion, green chilies, ginger, jeera, fennel, mint, coriander leaves, salt, lemon juice and mix thoroughly.
Divide the mixture into 10 equal portion and shape into a round cutlet.
Heat non-stick pan, grease it and cook the patties adding little oil till it turn golden brown from both sides.
Serve patties hot with green chutney.
Poha is an amazing source of iron, fibre and protein. Moong dal is loaded with essential minerals, vitamins and protein making these patties an ideal snack to boost up the iron stores and improve overall health.