The biggest concern to the vegаns аnd vegetаriаns is the аmount of iron they consume through their diet. According to the Nаtionаl Institutes of Heаlth, the recommended аmount of iron intаke is 8 to 27 mg for аdults. The lowest аmount is enough for аdult men, while the pregnаnt аnd older women cаn hаve more.
Throughout the yeаrs, the mаin source of iron is thought to be the meаt. But, vegetаriаns hаve to find other sources thаt cаn provide them with the dаily recommended аmount of iron. And, there is some good news for them: there аre severаl tаsty foods which аre extremely rich in iron аnd аre eаsy to prepаre. Check them out!
Its dark-green leaves are extremely rich in iron. Only 3 cups of it contain 18 mg of iron. A spinach salad will provide your body with the needed daily amount of iron!
Broccoli is an amazing source of iron and some other nutrients, including vitamin K and magnesium, which are of an essential importance. It’s rich in vitamin C, as well, and has the capacity boost the iron absorption in the body.
A cup of lentils will supply your body with more iron than an 8 oz steak! Lentils are rich in potassium, protein, and dietary fiber. They can be consumed in a soup or in a salad.
Thanks to its high content of iron, this veggie fights fatigue and anemia effectively. In 3 cups of kale, there is 3.6 mg of iron. You can eat it raw; you can add it in a soup or in a burger.
This Chinese cabbage will give you the recommended dose of vitamin A. 1 cup of it will provide you with 1.8 mg of iron. You can either sauté or steam it.
1 baked potato will give you 3 times more iron than a 3 oz chicken serving. You can top it with steamed broccoli, Greek yoghurt, and melted cheese.
1 tbsp. of sesame seeds contains 1.3 mg of iron. You can incorporate easily into your diet. Sprinkle some sesame seeds over your salad or you can mix them in a salsa, dressing, or sauce.
All nuts contain a high content of protein and because of that, they are recommended for vegetarians. However, cashews have an additional benefit: they are rich in iron. ¼ cup of cashews will provide you with 2 gr of iron.
1 cup of cooked soybeans contains 8 mg of iron, meaning that soybeans are an amazing source of protein. They are on the top list of 20 vegetarian foods which are rich in protein.
1 cup of chickpeas contains 4.7 mg of iron, which is more than ½ of the daily recommended RDA for an adult man. You can mix them with feta, tomatoes, and cucumber if you want to make a savoury dish. Or, you can roast them in a bit of olive oil to prepare a crunchy snack.
It provides numerous health benefits that promote healthier teeth and skin. Dark chocolate boosts iron intake and reduces anxiety. 1 oz of it contains 2 mg of iron, that is even more than 1 oz of beef.
1 cup of this has 4 mg of iron that is more if compared to a 6 oz of hamburger. Swiss chard is an amazing source of essential nutrients, including folates, omega-3 fatty acids, and vitamins C, A, and K.
½ cup of tofu is going to supply your body with 3 mg of iron. You can find one of the many different recipes for preparing tofu and enjoy its health benefits.
1 cup of kidney beans contains 3 mg of iron. Kidney beans are familiar to be the alternative of vegetarian chilli and are commonly used as a healthy nutrient along with meat options.