Iron Rich Vegetarian Diet – Top 21 Healthy Food Sources For Iron?


Iron is the center for the most rated minerals you need in your body. With this rating, most of it is derived from animals while the other percentage is acquired from plants. The iron from animal products takes less time to become useful while that from plants dissociates slower. This makes the iron in plants the most preferred mineral.

Inadequate iron in the body causes issues to include dizziness, headaches, irritability, breath inconsistencies and anemia. There are recommended dosages for iron and these should be observed. 18 mg per day is perfect.

However, there are circumstances that necessitate a different iron intake in the body. Some factors that contribute to differences in the intake include pregnancy, menstruation and menopause. The recommended dosage for men is also different.

Top 21 Plant Foods That Are Rich In Iron

1. Tofu, Natto, Soybeans And Tempeh

The above four types of plants have the highest iron content. With soybeans leading, they are packed with iron. The legumes have proteins and other minerals in good proportions. They are easily available and their consumption is cheaper. You get more than the iron present.

2. Lentils

Lentils, when cooked, provide a good percentage of iron to the body. Apart from iron, you will also get enough protein from this vegetable plant. It has good fiber as well which promotes digestion.

3. Beans And Peas

These are common and easily available. They contain great amounts of iron. You will realize that most of these beans and peas contain other required minerals for the better functioning of the body. They have been categorized as a remedy to counter high blood pressure, blood sugar levels and fats in the body.

4. Hemp, Pumpkin, Sesame And Flax Seeds

These four products have great iron content and the seeds can also be used to produce other nutrients such as omega 3. This means that the consumption of these nuts is important to the body in many ways apart from production of iron. For those who want to improve their iron content in the body, you should work on the intake of the suggested vegetable nuts.

5. Pine Nuts , Cashews And Other Nuts

This is the center for non-heme iron. These nuts are also a good source of iron and proteins and provide the required nutrients to the body. Raw nuts are recommended as the roasted ones might lose nutrients. When you are making a choice, ensure you go for the one that is 100% oil free as there will be no side effects.

6. Leafy Vegetables

They include spinach, kale, and other green vegetables. They contain high iron rates and are consumed when cooked.

7. Tomato Paste

Raw tomatoes have fewer levels of iron. This calls for drying to get more iron content. Tomatoes also offer vitamins.

8. Potatoes

They contain a lot of iron and fiber. Additionally, this iron rich plant contains fiber and potassium in its skin.

9. Mushrooms

Mushrooms come in different varieties and this is great for choice. You will get a lot of nutrients including iron from cooked mushrooms.

10. Palm Hearts

These are vegetables grown in the tropics and they contain huge amounts of iron. It also features other minerals like potassium.

11. Prune Juice

This has laxative effects and reduces constipation. It also gives excellent amounts of iron. Other minerals are also present.

12. Olives

This is a fruit with excellent iron content. It has other beneficial compounds for the body making it a good product for the body health.

13. Mulberries

This fruit has good value of nutrition and features antioxidants for body protection. The nutrients present are also good for your health.

14. Amaranth

This is a good iron product with fiber and other nutrients. Once taken, you will be equipping the body with excellent nutrients.

15. Spelt

This is a grain type that has a lot of iron. It features other nutrients beneficial to the body.

16. Oats

These are tasty and contain a lot of iron. They are easily available and feature other nutrients.

17. Quinoa

Its gluten free just like amaranth and has a lot of iron with other minerals. It helps in the curing and prevention of diseases.

18. Coconut Milk

This milk is tasty and works as an alternative to cow milk. Besides iron, it has fats and vitamins for better health of the body.

19. Dark Chocolate

This one has more nutrients that other types of chocolate. It is a source of antioxidants and protects the body against infections. With more iron present, this product is actually good for you.

20. Blackstrap Molasses

It is sweet and has a lot of iron content. It is preferred over sugar and since it has sugar present, you have to use it moderately.

21. Dried Thyme

This one has health benefits and has been said to be one of the best herbal supplements. It is rich in iron and can be taken by sprinkling it on your food. Due to its rich content in iron, it’s recommended by many nutritionists as the ideal product for iron addition.

Increasing Iron Absorption From Plants

Since the animal iron is easily absorbed into the body, there is an increase in the mass of consumption for the iron in plants than in the animals. The following ways makes it easy to increases the intake of non-heme iron from plants and makes it useful to the body.

  • Avoid the intake of coffee and tea with meals as it inhibits the intake of iron
  • Eat foods rich in vitamin C
  • Cast iron pan should be used to prepare foods.
  • Soak legumes before using as they increase the release of iron.

Iron Rich Vegetarian Diet Final Words

The iron content in the body should be kept in the right proportion. When you eat iron-rich foods, you will have an added advantage of minerals accompanying the iron.

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