Iron is abundant in protein-rich foods and aids the oxygen flow from your lungs to cells and muscles throughout your body. An iron deficiency can lead to anemia, fatigue and lowered immunity, according to the National Institutes of Health. You can ensure an adequate intake in your vegetarian diet by incorporating natural sources of iron into your daily menu.
Dried Beans
Calorie for calorie, dried beans contain more iron than most meat products. Varieties include kidney, black, lima, navy and pinto beans, soybeans, chickpeas and black-eyed peas, which contain anywhere from 1.8 to 8.8 mg of iron per serving, according to the National Institutes of Health. Lentils are also a significant vegetarian source of iron.
Dark Green Leafy Vegetables
Spinach, turnip greens, Swiss chard, Brussels sprouts and broccoli are significant sources of iron and make good vegetarian choices. One cup of cooked spinach provides 6.4 mg of iron, one cup of Swiss chard packs 4 mg and the same amount of broccoli contains 1.1 mg of iron, reports the Vegetarian Resource Group.
Nuts and Seeds
Vegetarian sources of iron include nuts and nut butters, according to the American Dietetic Association. Some seeds are also significant sources of iron. Nuts with the highest content of iron include cashews, hazelnuts, macadamias, almonds, pistachios and pine nuts. Both almond butter and cashew butter can be used to add iron to your vegetarian diet. Also opt for sesame, sunflower and pumpkin seeds to increase your iron intake.
Cereals and Grains
Whole-grain, iron-rich options of cereals and grains include millet, quinoa and whole-wheat bread and bagels. Fortified oatmeal and ready-to-eat cereals make good choices for vegetarians seeking iron in their diets, as well. White bread and grits offer poorer nutrition overall than whole-grain options, but do provide 0.9 and 1.5 mg of iron per serving, respectively, according to the National Institutes of Health.
Additional Iron Sources
Potatoes with the skin on; tofu; dried fruits such as raisins, apricots and prunes; veggie burgers and watermelon all provide iron. Other iron sources include blackstrap molasses, green beans, prune juice and soy yogurt, according to the Vegetarian Resource Group.
Member Comments