When it comes to being vegetarian, the main concern is to consume a sufficient amount of iron. According to The National Institutes of Health, the recommended daily dosage of iron for adults is between 8 and 27mg.
Since adult men find the lowest amount sufficient, they should not be concerned about the amount of iron in their diets. On the other hand, you need to consume significantly higher amounts of iron in your diet if you are pregnant (or breastfeeding) or an older woman.
In the past, being vegan was difficult since meat was considered as the richest main source of iron. People were not properly informed about the vegetables that are rich in iron.
However, you should not worry anymore because there are a lot of iron-rich vegetables which are tasty and easy to prepare. Now, we are going to list some of these vegetables and help you to narrow the search down.
14 Vegetables That are Rich in Iron
The fact that this was Popeye`s favorite food does not come as surprise. Spinach is a vegetable that is extremely rich in iron. You should know that three cups of spinach contain 18mg of iron. That is more than an 8oz steak. If you want to enter the required daily amount of iron, you will only have to consume one spinach salad.
Besides having a high content of variety of other essential nutrients such as vitamin C, vitamin K and magnesium, broccoli is also rich in iron. The body`s absorption ability and will for iron is improved by vitamin C.
You will provide your body with more iron than an 8oz steak if you only add one cup of lentils in a salad or a soup. Besides being extremely rich in iron, lentils will also provide you with proteins, potassium and dietary fibers.
Kale is very beneficial to our bodies when it comes to warding off fatigue and anemia since 3 cups of this incredible vegetable contain 3.6mg iron. You can add it to soups, salads or burgers if you do not want to consume it raw.
- Bok Choy
The fact that Bok Choy contains 1.8mg of iron is amazing. There are lots of ways to prepare this tasty vegetable but people usually sauté it or steam it. This Chinese cabbage is also rich in vitamin A.
- Baked Potato
The 3oz chicken serving contains x3 times less iron than one large baked potato. Our recommendation for you is to consume this delicious vegetable with some steamed broccoli, a bit of melted cheese and yogurt.
- Sesame seeds
1 tablespoon of sesame seeds contains 1.3mg of iron. If you use sesame seeds to increase your iron levels, you will not have any problems because sesame seeds are easily implemented into any diet. You can add them in your salad, use them as a dressing and mix them with a sauce of your choice.
Besides being extremely rich in iron, cashews also contain a lot of proteins. The fact that ½ cup of cashews contains 4gr of iron is astonishing!
Soybeans also have a high content of protein and iron such as cashews. You can find soybeans on the list of vegetables with the highest amount of protein. 1 cup of soybeans contains 8-9mg iron.
Chickpeas can be a delicious dish when mixed with feta, cucumber and tomatoes. They can also be a tasty snack when roasted in olive oil. By consuming them you will satisfy the recommended daily intake of iron since 1 cup provides you with 4.7mg iron.
- Dark Chocolate
Besides being a sweet snack, dark chocolate is extremely beneficial to your overall health. Consuming dark chocolate will provide you with healthier teeth and skin, will boost the iron intake in the body and will reduce your anxiety. Compared with 1oz of beef, dark chocolate contains equivalent amount of iron, which is 2-3mg.
- Swiss Chard
6oz hamburger contains less iron than 1 cup of swiss chard, which is 4mg. This is a very beneficial food since it is a major source of important nutrients like omega-3 acids, vitamins K, A and C and folates.
Try to include tofu in your everyday diet even if you are not a vegan or vegetarian. ½ cup of Tofu contains 3mg of iron. This makes it a very important food for your overall health.
- Kidney Beans
1 cup of kidney beans contains 3-4mg iron. Include this vegetable in your diet and you will immediately notice the difference.