Iron is an important element that helps the body do many things, like making red blood cells, making energy, and keeping the immune system healthy overall. Many people worry about not getting enough iron, especially vegans and vegetarians. Luckily, there are many plant-based foods that are high in iron.
10 Vegetarian Foods Rich In Iron
1. Spinach
Spinach has a lot of good nutrients, like iron. About 6.4 mg of iron can be found in one cup of cooked spinach. This is about 36% of the RDA for adult women and 80% of the RDA for adult men. Folate and vitamins A, C, and K are also found in large amounts in spinach. Cooking spinach can make it easier for your body to absorb iron, which makes it a great addition to smoothies, salads, and soups.
2. Lentils
About 6.6 mg of iron can be found in a cup of cooked lentils, making them a great source of iron. They also have a lot of protein, fiber, and other important nutrients. You can use lentils in a lot of different dishes, like soups, stews, salads, and veggie burgers. Due to their high iron content and ability to help keep blood sugar levels in check, lentils are a great food for vegetarians.
3. Chickpeas
Green beans, also known as chickpeas, are another great food that is high in iron. About 4.7 mg of iron can be found in one cup of cooked chickpeas. There is also a lot of protein, fiber, and vitamins and minerals in chickpeas, such as folate and manganese. They are a healthy and flexible choice because they can be used in many foods, such as hummus, salads, soups, and stews.
4. Quinoa
There are about 2.8 mg of iron in a cup of cooked quinoa, which makes it a good source of iron. Plus it has a lot of fiber, calcium, and important amino acids. You can use quinoa instead of carbs like rice in salads, as a side dish, or as a base for many different meals. Because it is high in iron and other nutrients, it is a good addition to a meatless diet.
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5. Tofu
Soybean-based tofu is a great way to get iron—each half-cup dose has about 3.6 mg of iron. It also has a lot of other nutrients, like calcium and magnesium, and is high in protein. Not only can tofu be used in soups and stir-fries, but it can also be added to salads and drinks. It is a mainstay in many vegetarian and vegan diets because it is high in iron and can be used in many ways.
6. Pumpkin Seeds
Pumpkin seeds are a healthy snack that are also a great source of iron (about 2.5 mg per ounce). They also have a lot of healthy fats, magnesium, and iron. You can eat pumpkin seeds raw, roast them, or mix them into yogurt, granola, soups, or other foods. They are a good addition to a healthy diet because they are high in iron and good for you.
7. Broccoli
Broccoli has a lot of iron and also a lot of fiber, vitamins C and K, and flavonoids. About 1 mg of iron can be found in one cup of cooked broccoli. Broccoli has vitamin C, which can help your body absorb iron better from plant-based sources. You can steamed, roasted, or add broccoli to many different recipes, like salads, stir-fries, and casseroles.
8. Sweet Potatoes
About 0.8 mg of iron can be found in a medium-sized sweet potato, making them a healthy source of iron. They also have a lot of fiber, beta-carotene, and vitamins A and C. You can bake, mash, or add sweet potatoes to stews and soups. Even though they don’t have as much iron as some of the other foods on this list, they still help make a healthy, well-balanced diet.
9. Dried Apricots
About 2.7 mg of iron can be found in a half-cup of dried apricots, making them a tasty and easy way to get iron. In addition, they have a lot of fiber and vitamins, including vitamin A. You can eat dried apricots as a snack or put them in oatmeal, soups, and baked goods. You can eat them for a sweet way to get more iron.
10. Fortified Cereals
Iron is added to a lot of breakfast foods, making it easy to get more of it every day. It depends on the brand and amount of fortification, but a normal serving of fortified cereal can have 4.5 mg of iron or more. To make sure they meet your nutritional needs, look for cereals that say “iron-fortified” on the box. For even better iron absorption, eat fortified cereals with vitamin C-rich foods like oranges or strawberries.