IRON-RICH FOODS FOR VEGETARIANS
Iron is one of the major components of red blood cells that carries oxygen.
A lesser amount of iron in the body subjects to fatigue.
What food is highest in iron?
There are many types of food that are high in iron.
Some of the most common ones include red meat, poultry, fish, legumes, nuts, and seeds.
However, when it comes to vegetarians then the foods should be plant-based.
There are also some fruits and vegetables that are high in this nutrient. For example, broccoli, spinach, and raisins are all good sources of iron.
Iron is an important mineral for overall health, and ensuring that you are getting enough of it can help keep you feeling your best.
How can vegetarians increase iron levels quickly?
Some good sources of iron include leafy green vegetables, dried fruits, nuts, and seeds.
Another way to increase the absorption of iron is to consume vitamin C-rich foods along with iron-rich foods. Some good sources of vitamin C include citrus fruits, bell peppers, and kiwi.
Finally, a vegetarian can also take an iron supplement to increase their levels quickly.
15 Iron-Rich Foods for Vegetarians
There are many plant-based foods that are high in iron. Here are a few of the best ones:
1. LENTILS
Lentils are nutritious legumes that are high in protein and fiber.
2. BLACK BEANS
One cup of cooked black beans has nearly 8 milligrams of iron, making them a great source of this nutrient.
3. SPINACH
One cup of cooked spinach has more than 6 milligrams of iron, making it a top plant-based source of this nutrient.
4. CHICKPEAS
Chickpeas are a good source of plant-based protein, fiber, vitamins, and minerals.
5. SWISS CHARD
Swiss chard is a leafy green vegetable packed with nutrients.
6. RAISINS
A small box of raisins contains more than 3 milligrams of iron, making them a good option for vegetarians looking for a sweet snack that also provides some important nutrients.
7. FORTIFIED BREAKFAST CEREAL
Many fortified breakfast bowls of cereal contain high levels of iron.
Check the label to see how much iron is in a serving of your favorite cereal.
8. BROCCOLI
9. TAHINI
Tahini is a versatile and nutrient-dense paste made from ground sesame seeds, rich in healthy fats, protein, and minerals, commonly used in Middle Eastern cuisine and as a plant-based spread or dip.
10. PINTO BEANS
Pinto beans is a nutritious legume.
11. POTATO
Potatoes are a good source of energy due to their carb content and offer a healthy amount of iron.
12. SUNFLOWER SEEDS
Sunflower seeds are always one of my favorite snacks for a journey.
13. CASHEWS
Good to eat and a healthy snack.
14. QUINOA
Quinio, oats are always a healthy option to swap breakfasts with.
15. BLACKSTRAP MOLASSES
– A tablespoon of blackstrap molasses contains more than 1 milligram of iron.
My Take on High-Iron Vegetarian Foods
Iron is an important nutrient for vegetarians, and by including some of the iron-rich foods listed above in your diet, you can be sure to get enough of this important nutrient.
Related High-Iron Vegetarian Foods
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- 10 Low-Sodium Foods to include in the diet
- 10 Top Calcium-Rich Foods to eat
- 15 Health Benefits of Jaggery
- 8 Low-Carb Root Vegetables to check out
High-Iron Vegetarian Foods
15 Best Iron-Rich Foods for Vegetarians (Beneficial)
Ingredients
- Lentils
- Black Beans
- Spinach
- Chick Peas
- Swiss Chard
- Raisins
- Fortified Breakfast Cereal
- Broccoli
- Tahini
- Pinto Beans
- Potato
- Sunflower Seeds
- Cashews
- Quinoa
- Blackstrap Molasses
Instructions
- Choose the best iron food that suits you.
- Change the choice of iron-rich foods every week to get the nutrition of all.
- Have a healthy life.
Notes