A lot of vegetarians and vegans are concerned about the amount of iron they intake through their diet.
The National Institutes of Health claims that the recommended daily amount of iron for adults is 8-27 mg. Adult men can get the lowest amount while older women and those who are pregnant or breastfeeding are highly recommended to get more.
During the years, meat is thought as the main source of iron, so vegetarians should find other sources which can help them to get the recommended daily amount of iron.
The good news is that there are some tasty foods that are easy to prepare and have a high content of iron.
So, check them out!
14 Foods That Will Boost Your Iron Intake:
Dark leafy greens, particularly spinach has a high content of iron. 3 cups of spinach have 18mg of iron (this is more than an 8-ounce steak). One spinach salad can supply your body with the recommended daily amount of iron!
Broccoli is a great source of iron and other essential nutrients like magnesium and vitamin K. Moreover, it is rich in vitamin C, which has the ability to encourage the absorption of iron in the body.
1 cup of lentils can provide more iron than an 8-ounce steak! Lentils are also packed with protein, potassium, and dietary fiber. They can be added to salad or made into soup.
3 cups of kale have 3.6 mg of iron. Due to its high content of iron, kale can effectively fight anemia and fatigue. If you don’t prefer eating it raw, you can try sautéing, or add it on a burger, or in your soup.
- Bok Choy
This delicious Chinese cabbage provides a healthy dose of vitamin A. One cup of Bok Choy contains 1.8 mg of iron. You can steam or sauté it. It is up to you!
- Baked Potato
One large baked potato has 3 times more iron than a 3-ounce serving of chicken. It can be prepared into a delicious dinner. Just top it with Greek yogurt, steamed broccoli, and a little melted cheese.
- Sesame Seeds
1 tablespoon of sesame seeds has 1.3 mg of iron. It can be easily incorporated in your diet. You can sprinkle sesame seeds over your salad or mix them into a sauce, salsa, or dressing.
All types of nuts are rich in protein and are well-known food, recommended for vegetarians, but cashews have the added benefit of having a high content of iron. One ¼ cup of cashews contains 2 grams of iron.
Only one cup of cooked soybeans has 8-9 mg of iron. Soybeans are a great source of protein as well (they are on the list of 20 highest protein vegetarian foods). Make sure to buy organic soy products since the conventional ones are genetically modified.
A single cup of chickpeas has 4.7 mg of iron. This is more than half of the daily RDA for an adult male.
Chickpeas can be mixed with tomatoes, feta and cucumber so you can make a savory side dish, or roasted in a bit of olive oil in order to prepare a crunchy snack.
- Dark Chocolate
Dark chocolate can provide plenty health benefits. It can promote healthier skin and teeth, reduce anxiety, and boost your iron intake. 1 ounce of dark chocolate has 2-3 mg of iron, which is more than one ounce of beef.
- Swiss Chard
One cup of Swiss chard contains 4 mg of iron, which is definitely more compared to a 6-ounce hamburger. Swiss chard is also a great source of important nutrients like omega-3 fatty acids, folates, and vitamins A, C, and K.
Half cup of tofu provides 3 mg of iron. There are different recipes for using tofu. Just find your favorite one and enjoy in the benefits of this vegetarian staple!
- Kidney Beans
One cup of kidney beans has 3-4 mg of iron. They are known to be the superstar of vegetarian chili and they are often used as a healthy ingredient together with meat options.