Iron deficiency is the most common concern of all vegans and vegetarians. Truth is, some foods can give you more iron than meat.
According to the National Institutes of Health, adults should take 8-27mg of iron daily. Pregnant and breastfeeding moms should take more iron.
Let’s go through the tastiest iron-packed foods:
Spinach and other leafy greens are super rich in iron. 3 cups of spinach will give you about 18mg of iron, and that’s more than your 8-ounce steak. Have a spinach salad to boost your iron intake.
Broccoli is rich in iron, magnesium, vitamin K, and vitamin C. remember, your body needs vitamin C to absorb iron.
A cup of lentils contains more iron than an 8-ounce steak. Lentils contain protein, potassium and fiber. Add them to your salads and soups.
Three cups of kale will give you 3.6mg of iron. Kale is an excellent food for those who deal with anemia and fatigue. If you can’t eat it raw, add it to your soups, burgers or sautéed specialties.
Chinese cabbage contains vitamin A, and a cup of it will give you 1.8mg of iron. Steam-cooking or sautéing are some of the cooking options.
One large potato contains three times more iron than a 3-ounce chicken portion. Combine it with Greek yoghurt, steamed broccoli and melted cheese.
A tablespoon of these tiny seeds contains 1.3mg of iron. Add it to your salads, sauces, salsa or salad dressings.
These nuts contain protein and iron which makes them an excellent choice for vegetarians. A quarter cup of cashews contains 2g of iron.
A cup of soybeans contains 8-9g of iron. Soybeans contain protein, and experts put them on the list of 20 protein-packed vegetarian foods. Always use organic products, and avoid GMOs.
A cup of chickpeas contains 4.7mg of iron. Combine these with tomatoes, feta and cucumber or just roast them with a drizzle of olive oil.
It’s healthy and improves skin complexion. Dark chocolate contains iron, and treats anxiety. An ounce of dark chocolate contains 2-3mg of iron.
A cup of Swiss chard offers 4mg of iron. It also contains omega-3 fatty acids, folates, and vitamins A, C and K.
Half a cup of tofu contains 3mg of iron. Add it to your favorite recipes, and enjoy!
A cup of these beans contains 3-4mg of iron. Kidney beans are commonly added to vegetarian chili, and people love to use them as meat substitute.