10 Vegetarian Foods That Are Rich In Iron

If you were recently diagnosed with an iron deficiency and don’t know what food items to consume in order to make sure your iron levels come up, we’ve got you covered. There are so many iron-rich foods in a vegetarian diet that you can consume on a daily basis to make sure your health is back to normal. Read on to learn all about these vegetarian sources of iron and make delicious recipes to complete your diet.

Why Iron Is Important for Your Body? 

Iron maintains energy, focus, and overall well-being. It also:

• Helps red blood cells transport oxygen efficiently
• Supports muscle metabolism and brain health
• Strengthens the immune system

10 vegetarian iron-rich foods

1. Soybeans and Tofu: Soybeans are rich in iron and protein. They provide around 9 mg of iron per cup. Tofu, tempeh, and soy milk provide similar benefits for vegetarians.
2. Lentils: Lentils are another iron-rich Indian food. It also contains a significant amount of protein, fiber, folate, complex carbs, and manganese.
3. Beans and peas: White, lima, red kidney and navy beans also contain a significant amount of iron.
4. Nuts: Almond, pine nuts, and cashews are rich in iron and help fight anemia.
5. Seeds: Seeds are iron rich foods in vegetarian diets. Pumpkin seeds provide nearly 11 mg of iron per cup, while chia, hemp, and flaxseeds are rich in omega-3 fats and protein.
6. Leafy green vegetables: Kale, spinach, collard greens, beet greens, broccoli, cabbage, and Brussels sprouts are also loaded with iron. Potatoes contain a good amount of iron, primarily in the skin.
7. Mushrooms: Oyster and portobello varieties are iron-enriched foods for vegetarians, which contain vitamin D and selenium.
8. Whole Grains: Whole grains are naturally rich in iron and fibre. Healthy Indian breakfast options like oats, brown rice, and quinoa are filling and good for digestion.
9. Dark chocolate: It is significantly more nutritious than its milk chocolate counterpart and contains nutrients including iron, fiber, magnesium, copper, and manganese.
10. Potatoes and Brussels Sprouts: Potatoes, especially when eaten with their skin, contain about 2 mg of iron per serving. Brussels sprouts are also iron-rich vegetarian foods that provide around 1.8 mg per cup, along with vitamin C.

Add these iron-rich foods to your vegetarian diet, and we are sure you will see a drastic change in your overall health.

Fruits and Other Iron Sources

Fruits such as prunes, dried apricots, mulberries, and black olives are excellent supplementary sources of iron. These also contain fibre and antioxidants that aid digestion and heart health.

A tablespoon of blackstrap molasses provides nearly 3.5 mg of iron. Enjoy them in moderation to avoid excess sugar intake.

How to Increase Iron Absorption from Plant Foods?

Understanding how to improve iron for vegetarians is key since plant-based iron absorbs differently than animal sources. Here are a few simple yet effective strategies:

• Add vitamin C-rich foods: Pair iron-rich meals with lemon, oranges, or tomatoes to improve absorption.
• Avoid tea or coffee with meals: Caffeine can reduce iron absorption. Have these beverages an hour later.
• Soak or sprout legumes and grains: This reduces phytates that hinder absorption.
• Cook in cast-iron pans: This adds small amounts of iron to food naturally.

How Much Iron Do You Need Daily?

The recommended daily intake (RDI) for iron depends on age, gender, and life stage:

• • • Adult men: 8 mg/day
    • Women (19–50 years): 18 mg/day
    • Pregnant women: 27 mg/day

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