If you're a vegetarian or are planning to become a vegetarian, then the common concern of the intake of iron in your diet must be given importance to.
The recommended intake of iron per day for adults is 8-27 mg. Pregnant or breastfeeding women will require more amount of iron comparatively.
Meat is considered as one of the top recommended sources of iron. But did you know that there are plenty of non-meat options as well that are available when it comes to containing a good amount of iron?
The biggest concern for vegetarians is not getting enough iron into their platter. Foods that are rich in iron will give energy boosts and makes you feel stronger.
Iron works to produce haemoglobin in the red blood cells that carry oxygen from organ to organ.
Without enough iron, the body will not be able to produce enough haemoglobin.
As a result, you'll lack the energy to carry out your daily task. Severe iron deficiency can also cause an organ failure.
Iron is important for people of all ages. Any kind of a deficiency can slow down the absorption of minerals. In the case of kids, it will slow down their growth as well.
In this article, we have mentioned to you some of the best known sources of iron-rich vegetarian foods. So, continue reading this article to know more about the top vegetarian foods that have iron in them.
Spinach is a powerhouse of iron. Three cups of spinach is known to contain 18 mg of iron. One spinach salad is enough to give you the daily recommended intake of iron.
Broccoli is packed with iron and also contains key nutrients like vitamin K, magnesium and vitamin C. It also helps to encourage the absorption of iron in the body. This is one of the best iron-rich vegetarian foods.
One cup of lentils is known to contain more than 8 ounces of iron than steak (the meat counter part). Lentils are also a source of dietary fibre, potassium and protein.
Three cups of kale contain 3.6 mg of iron. Try including kale in your daily diet in salads and soups to obtain a good amount of iron from this vegetarian source. This is also confirmed in the study 'Proximate And Mineral Composition Of Kale'.
This tasty form of cabbage is a powerhouse of vitamin A as well as iron. One cup of bok choy is known to contain about 1.8 mg of iron.
6. Baked Potato:
One large baked potato is known to contain three times the amount of iron as a three-ounce serving of chicken. Therefore, proving to be one of the top vegetarian foods that is iron rich.
7. Sesame Seeds:
One spoon of sesame seeds contains 1.3 mg of iron. You can include this in your daily diet by sprinkling it into your salads.
Cashews are known for their added benefit of being rich in iron, apart from protein. About ¼th cup serving contains about 2 grams of iron.
9. Soy Beans:
A single cup of cooked soybeans contains 8-9 mg of iron. Soy beans are also a great source of protein. This is also mentioned in the study 'Women With Low Iron Stores Absorb Iron From Soybeans'.
One cup of chickpeas contains 4.7 mg of iron, which is more than the daily recommended intake for men. You can mix chickpeas along with other vegetables and consume them. This is one of the top vegetarian foods that is rich in iron content.
11. Dark Chocolate:
Dark chocolate is a sweet way to up your iron intake. One ounce of dark chocolate contains 2 to 3 mg of iron, which is more than that present in the same amount of beef. This vegetarian option is definitely a top food containing iron.
Tofu contains 3 mg of iron per half cup. This is one of the staple diet foods for many vegetarians. You can include this in a variety of delicious dishes. This is one of the best iron-rich vegetarian foods.