Vegetarians and vegans are often worried about the amount of iron they consume. The National Institute of Health suggests that each grown-up person needs to consume between 8-27mg of iron per day. It is very important that pregnant women also consume this mineral in order to have healthy baby.
Meat is the best source of iron, but vegans need to find other sources that can help them consume the needed amount of this mineral in order to maintain their health. In this article we are going to present to you 14 vegetarian foods that contain more iron than meat:
This veggie is packed with iron which makes it great for your health. Try to consume spinach in your salad in order to provide the body with the needed amount of iron.
Broccoli contains enough iron to supply the daily needed amount. Also it contains vitamin K, vitamin C, and magnesium.
It contains iron more than 8oz steak. You will need one cup of lentils in order to provide the daily needed requirement. Also it contains fiber, protein, and potassium.
You will need to consume 3 measures of kale in order to provide 3.6mg of iron. Feel free to consume it crude or in your soup.
- Bok Choy
This is traditional Chinese cabbage that will provide your body with vitamin A, iron, and other nutrients.
- Baked potato
One backed potato contains 3 times more iron than 3oz chicken. It is best to serve it with steamed broccoli, Greek yogurt, and melted cheddar.
- Sesame seeds
Consuming 1 tablespoon of sesame seeds contain 1.3mg of iron. Feel free to fuse it in your eating routine in order to supply the body with the needed iron amount.
Cashews are packed with iron, but also they are great source of protein.
In 1 cup of soybeans there are 8mg of iron. Also it contains proteins that make it great for vegetarians. Make sure that you consume it on regular basis.
In 1 measure of chickpeas there is 4.7mg of iron. Feel free to blend it with feta, tomatoes, and cucumber in order to provide the needed nutrients to your body. Also you could cook them with olive oil.
- Dark chocolate
It provides great properties that improve the teeth and skin. Also it contains enough iron to provide your body with the needed amount.
- Swiss chard
If you consume 1 measure of Swiss chard you will consume 4mg of iron. Swiss chard also contains omega-3 unsaturated fats, vitamins A, C, and K.
If you consume ½ a cup of tofu you will intake 3mg of iron. Also it contains great medicinal properties which make it great for your overall health.
- Kidney beans
They are packed with iron and you should definitely consume it on regular basis.