Here is the list of vegetarian foods that contain more iron than meat
There are quite a lot of vegetarian foods that contain more iron, that your body needs than what can be found in meat.
Iron is needed by the body in order to avoid having low energy levels, shortness of breath, headaches, irritability, dizziness or anemia, according to an article from Healthline. This mineral can be found in animal products (heme iron) or in plants (non-heme iron).
The body should have an average intake of 18 mg per day, based on the recommended daily intake (RDI) but this figure depends on a person’s gender and life stage. On the other hand, pregnant women are advised to take 27 mg of iron per day.
Here is the list of vegetarian foods that are rich in iron.
Legumes
- Tofu, Tempeh, Natto and Soybeans
- Lentils
- Other Beans and Peas
Nuts and Seeds
- Pumpkin, Sesame, Hemp and Flaxseeds
- Cashews, Pine Nuts and Other Nuts
Vegetables
- Leafy Greens
- Tomato Paste
- Potatoes
- Mushrooms
- Palm Hearts
Fruits
- Prune Juice
- Olives
- Mulberries
Whole Grains
- Amaranth
- Spelt
- Oats
- Quinoa
Other foods
- Coconut milk
- Dark chocolate
- Blackstrap Molasses
- Dried Thyme
Eating these foods will not only increase the amount of iron that your body needs but these will also contribute to your overall health.
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Based on the article, here are the ways to increase iron absorption from vegetarian foods.
- Eat Vitamin C-rich foods
- Avoid eating meals with coffee and tea
- Soak, sprout, and ferment grains and legumes
- In cooking, use a cast iron pan
- Eat lysine-rich foods
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