Every nutrient is very important and essential for our body and most of us are aware of that, so if you are one of those who follow certain way of nutrition you need to know where you can find all the nutrients needed for your body.
People who have refrained from eating meat, poultry and fish or vegetarians and vegans, should be familiar with the amount of nutrients they take through their diet, especially iron and B12 vitamin.
Iron is very important mineral. Our body needs iron to make the oxygen-carrying proteins such as hemoglobin and myoglobin. A lack of this mineral can lead to iron deficiency anaemia. According to the National Institute of Health, recommended DV of iron is 18 mg for adult person.
Over the years meat was considered to be the main and the richest source of iron, so vegans and vegetarians had other alternatives and constantly search for other sources rich in this mineral so they can get their daily amount of iron. Fortunately for all of them, there are many foods rich in iron. Let’s take a look.
14 Vegetarian Foods That Have More Iron Than Meat
This dark leafy vegetable is very rich source of iron. 3 cups of spinach have 18 mg of iron which is more that in 250 grams of steak so just one spinach salad will provide you with recommended DV for this mineral.
Favorite vegetables for many people, low in calories broccoli is great source of iron and much more nutrients such as magnesium, potassium and manganese, vitamin B6, vitamin C and vitamin K etc.
Quick and easy to prepare but at same time very tasty, lentils are amazing food which at same time is very healthy, perfect for soup or to be used in salads. Lentils are rich source of iron and protein, potassium, magnesium, B1, B6, fiber etc.
This super green is packed to the max with nutrition, Beside iron, it’s a rich source of vitamin A, vitamin C, B6 vitamin, calcium, magnesium etc. Kale can be consumed both raw and cooked. It’s perfect add on to your burger and salads.
Known as pak choi, bok choy also called chinese cabbage is rich source of iron and vitamin A. Only 1 cup of this vegetable has almost 2 mg iron.
Well known vegetable, perfect in combination with broccoli. Baked potato is good source of iron, vitamin C, vitamin B5, potassium etc.
Amazing source of vitamins and minerals with many health benefits. It prevents diabetes, lower blood pressure, it’s good for stress and sleep disorders, good for strong bones etc. Sesame seeds contain 14 milligrams of iron per 100 grams.
Healthy fats, fiber, protein and of course, iron. All of thet can be found in cashews. Ideal healthy snack. 1 cup of cashews has 8 mg of iron.
Rich source of protein, B vitamins, significant amount of dietary fiber and minerals such as iron. Soybeans are in the 20 highest protein veggies. 1 cup soybeans contains 9 mg iron.
As other legumes, chickpeas are high in protein and fiber and contain many vitamins and minerals. 1 cup chickpeas contain 5 mg iron.
With 12 mg of iron (per 100 g), dark chocolate is very rich source of this important mineral. Dark chocolate offers many health benefits also, such as promotes healthy skin and teeth, reduces anxiety, good for cholesterol etc.
This veggie is very rich source of major essential nutrients like omega 3 fatty acids, flavonoid antioxidants such as beta carotene, alpha carotene, lutein, B-vitamins such as folate, niacin, vitamin B6 and vitamins A, C and K.
Rich in protein and all eight essential amino acids. Tofu is an excellent source of iron and calcium and other minerals such as manganese, selenium and phosphorous. it also contain lower amount of magnesium, copper, zinc and vitamin B1. When it comes to iron, 1 cup Tofu contain 6 mg.
1 cup raw kidney beans contain 15 mg iron. They are a also good source of protein, folate, dietary fiber, copper, potassium, magnesium, manganese, phosphorus and vitamin B1.