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15 Best Iron-Rich Foods for Vegetarians (Beneficial)

IRON-RICH FOODS FOR VEGETARIANS

Iron is one of the major components of red blood cells that carries oxygen.

A lesser amount of iron in the body subjects to fatigue.

iron-rich foods for vegetarians

 

What food is highest in iron?

There are many types of food that are high in iron.

Some of the most common ones include red meat, poultry, fish, legumes, nuts, and seeds.

However, when it comes to vegetarians then the foods should be plant-based.

There are also some fruits and vegetables that are high in this nutrient. For example, broccoli, spinach, and raisins are all good sources of iron.

It is important to include a variety of these foods in your diet in order to meet your daily needs.

Iron is an important mineral for overall health, and ensuring that you are getting enough of it can help keep you feeling your best. 

 

What vegetarian foods are high in iron?

There are a number of vegetarian foods that are high in iron.

Some of the best sources include leafy green vegetables, legumes, nuts, and seeds.

Fortified breakfast cereals are also a good source of iron for vegetarians. It’s important to include plenty of these foods in your diet to ensure you’re getting enough iron.

If you’re not sure which foods are high in iron, ask your doctor or a nutritionist for advice. They can help you create a plan that will meet your needs.

 

How can vegetarians increase iron levels quickly?

There are many ways that a vegetarian can increase their iron levels. One way is to eat plenty of iron-rich foods.

Some good sources of iron include leafy green vegetables, dried fruits, nuts, and seeds.

Another way to increase the absorption of iron is to consume vitamin C-rich foods along with iron-rich foods. Some good sources of vitamin C include citrus fruits, bell peppers, and kiwi.

Finally, a vegetarian can also take an iron supplement to increase their levels quickly. 

 

15 Iron-Rich Foods for Vegetarians

There are many plant-based foods that are high in iron. Here are a few of the best ones:

1. LENTILS

LENTILS

– One cup of cooked lentils has almost 9 milligrams of iron, which is almost half of the recommended daily intake for men and more than a third of the recommended daily intake for women.

 

2. BLACK BEANS

Black beans

– One cup of cooked black beans has nearly 8 milligrams of iron, making them a great source of this nutrient.

 

3. SPINACH

Spinach

– One cup of cooked spinach has more than 6 milligrams of iron, making it a top plant-based source of this nutrient.

 

4. CHICKPEAS

– A cup of cooked chickpeas contains nearly 5 milligrams of iron, making them a good option for vegetarians.

 

5. SWISS CHARD

Swiss chard

– One cup of cooked Swiss chard has more than 4 milligrams of iron, making it another excellent plant-based source of this nutrient.

 

6. RAISINS

Raisins

– A small box of raisins contains more than 3 milligrams of iron, making them a good option for vegetarians looking for a sweet snack that also provides some important nutrients.

 

7. FORTIFIED BREAKFAST CEREAL

Fortified breakfast cereal

– Many fortified breakfast bowls of cereal contain high levels of iron. Check the label to see how much iron is in a serving of your favorite cereal.

 

8. BROCCOLI

Broccoli

– One cup of cooked broccoli has more than 2 milligrams of iron, making it a good source of this nutrient.

 

9. TAHINI

Tahini

– A tablespoon of tahini contains more than 2 milligrams of iron, making it a good source of this nutrient for vegetarians.

 

10. PINTO BEANS

Pinto beans

– A cup of cooked pinto beans contains nearly 2 milligrams of iron.

 

11. POTATO

Potato

– One large potato has more than 1 milligram of iron.

 

12. SUNFLOWER SEEDS

Sunflower seeds

– A quarter cup of sunflower seeds contains more than 1 milligram of iron.

 

13. CASHEWS

Cashews

– A quarter cup of cashews contains more than 1 milligram of iron.

 

14. QUINOA

Quinoa

– One cup of cooked quinoa contains more than 1 milligram of iron.

 

15. BLACKSTRAP MOLASSES

Blackstrap molasses

– A tablespoon of blackstrap molasses contains more than 1 milligram of iron.

 

My Take on High-Iron Vegetarian Foods

While plant-based foods are a good source of iron, it’s important to note that absorption of this nutrient can be improved by eating foods that are high in vitamin C. So be sure to include some high-vitamin C foods like strawberries, oranges, and tomatoes in your diet.

Iron is an important nutrient for vegetarians, and by including some of the iron-rich foods listed above in your diet, you can be sure to get enough of this important nutrient.

 

Related High-Iron Vegetarian Foods

High-Iron Vegetarian Foods

 

iron-rich foods

15 Best Iron-Rich Foods for Vegetarians (Beneficial)

Moumita
Not getting enough iron in your diet can leave you feeling tired and run down.
Here are some of the best iron-rich foods for vegetarians to make sure you're getting all the nutrients you need.
From lentils to spinach, there's something for everyone here!
Prep Time 2 mins
Cook Time 5 mins
Course Healthy Foods
Cuisine American
Servings 2 people
Calories 300 kcal

Ingredients
  

  • Lentils
  • Black Beans
  • Spinach
  • Chick Peas
  • Swiss Chard
  • Raisins
  • Fortified Breakfast Cereal
  • Broccoli
  • Tahini
  • Pinto Beans
  • Potato
  • Sunflower Seeds
  • Cashews
  • Quinoa
  • Blackstrap Molasses

Instructions
 

  • Choose the best iron food that suits you.
  • Change the choice of iron-rich foods every week to get the nutrition of all.
  • Have a healthy life.

Notes

iron-rich foods for vegetarians
Keyword iron-rich foods

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