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10 Vegetarian Foods That Are Loaded With Iron

10 Vegetarian Foods That Are Loaded With Iron


Iron is one of the essential nutrients that our body requires. It is one nutrient whose deficiency can lead to anemia. Also, it leads to shortness of breath, dizziness, and headaches, amongst other things. Iron-rich foods are the best source for every human to ensure their iron level never dwindles. However, vegetarians or vegans can find it challenging to eat the required amount of iron every day. It is because heme-iron, which the body absorbs the best, is only found in animal products like meat. Non-heme, which is only available in plants, has iron, but the body takes time to absorb it.

Thus, vegetarians must eat a wide variety of fruits and veggies high in iron. Don’t worry! With the number of options available, you can ensure that your body doesn’t get iron deficiency. 

Here are the 10 food items to include in your diet for iron.

1. Chanterelle mushrooms-6.4 gm iron per 200 servings 

High in iron, this fungal delicacy can be an incredible addition to your meals. You can make a main course out of it (which can be pricey) or enjoy a salad or sandwich with little chunks of this mushroom. It makes for a delicious dish that you need to try out.

2. Soybean- 8.8 mg iron per one cup 

Soybeans are a great source of iron, and they are delicious too. Products that are derived from soybeans, like tofu or tempeh, also have a high quantity of iron. Tofu is particularly easy to use in meals, like a salad or burger Pattie.

Another reason to increase your intake of soybean is that they are rich in other nutrients. It has phosphorus, calcium, and magnesium.

3. Cashews- 6.7 mg in 100 grams 

Cashews and other nuts like almonds or pine nuts have a good amount of iron. Even macadamia has 1-1.6 mg of iron in it. Nuts are a great piece of food that can curb hunger and make for great midday or late-night snacks. However, two things to remember here is to consume them raw. Roasting them decreases their nutrients. Also, do not binge on them, as that can be too much for your body to handle. Even nut butter has a high amount of iron, but only if you choose 100% natural butter. If you are not careful, you can end up eating loads of sugar.

Also Read: Want to Get Better Health? Include These 10 Nuts and Seeds in Your Diet Then!

4. Spinach-4 mg per 150 g

Spinach is one of the best leafy vegetables to have. It is high in iron, along with other nutrients. Use it in salad or sandwiches, or make a curry pout of it. Adding other green leafy vegetables increases its nutritional value.

5. Canned tomatoes-1.57 mg per ½ cup

Canned tomatoes are a simple way to add iron to your meals. Use it in vegetables or sandwiches to enjoy some iron boost.

6. Boiled green peas-2.46 mg per cup

They are high in iron and are something you can pair with tons of vegetables. You can even eat them raw, and they will not taste funny.

7. Patotoes-3.2 mg in one potato

Contrary to popular belief, potatoes are a great source of many nutrients. And amongst which iron and fiber are significant. If you eat with the skin, the nutritional value is even more. Sweet potato is also rich in iron, but slightly less than the regular ones. Eat them boiled and not fried.

8. Palm hearts-4.6 mg per cup

Palm hearts are one of the best and delicious tropical vegetables. Along with iron, it is rich in fiber, vitamin C, folate, magnesium, and potassium. Try it in stir-fry or salad, and you will not complain.

9. Olives- 3.3 mg per 100 grams

Technically a fruit, olives are a rich source of iron. It also has fat, fiber, and soluble vitamin E & A.

It also helps you promote good heart health, and eating them raw or juicing them is easy.

10. Oats-3.4 mg per one cup

When you eat a bowl of cooked oats, your meal has a massive amount of oats and fiber. It also has some protein, which helps you stay full and subdue the urge to eat junk.

To conclude, iron is important! Period! So, include these items in your meals and ensure you are eating enough to supplement your body. Otherwise, you can get sick often, and no one wants that.

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