8 Vegetarian Foods That Are Packed With Iron

You may lift iron in the gym, but that’s not the only type of iron your body needs. Iron (Fe) a mineral straight out of your periodic table, which is essential for your body for proper functioning.

From carrying oxygen through your body to fostering better sleep, iron does it all for you. Iron also plays an vital role in creating  hemoglobin that help in transporting oxygen throughout the body. Moreover they are also essential for developing certain body hormones that are essential for your body. 

On other hand a deficiency in iron can lead to anaemia and leave us feeling fatigued most of the time.  That's not all it may also lead to lightheadedness, poor concentration, breathlessness, heart palpitations, brittle nails, dizziness, irritability, damaged hair, and paleness of skin.

Don't panic you can overcome all these by simply taking adequate amount of iron. The recommended daily intake (RDI) is based on an average intake of 18 mg per day.  However the daily requirement may vary based on a person’s gender and life stage. 

Moreover the RDI for vegetarians and vegans is 1.8 times higher than for meat eaters. Hence maintaining a healthy diet is crucial for an active and consistent lactation.

Here is a list of 8 plant foods that are high in iron.

The Recommended Dietary Allowance (RDA) for Iron:

• Infants and children [1]
• 14 to 18 years - for boys- 11 mg/day and for girls- 15 mg/day
• 9 to 13 years is 8 mg/day
• 4 to 8 years is 10 mg/day
• 1 to 3 years is 7 mg/day
• 7 to 12 months is 11 mg/day
• Men and post-menopausal women – 8mg/day [2]
• Premenopausal women – 18mg/day [3]
• Pregnant women – 27mg/day  [4]
• Lactating women – 9 mg/day [5]

1. Almond, Pine Nuts and Other Nuts

We all know that nuts and seeds are some of the most nutrient-dense foods  we can snack on . Nuts like almonds, pistachios, pine and cashews are good sources of iron. [6]

Beside iron they are also great source of protein, fiber, healthy fats, vitamins and minerals, as well as antioxidants. Nuts like almonds, cashews,  pine nuts  and  pistachios, contain between 1–1.6 mg of iron per ounce, or around 6–9% of the RDI.

You can add them on top of yoghurt or ice-cream or simply add them in your salad to add that extra crunch. However blanching or roasting nuts  may not be a good idea, as they may loose all essential nutrients that make them healthy.

2. Lentils

Lentils are one of my favourite. They are not only delicious but also chocked with essential nutrients. Lentils are also great source of polyphenols (a group of antioxidants that reduces your risk of chronic diseases). [7]

Lentils are not only low in fat and zero in cholesterol foods but they are also chocked with iron, potassium, magnesium and folate. In fact a single cup of cooked lentils contains about 18 grams of protein that covers around 50% of your recommended daily fiber intake.

Moreover a 100-gram serving of cooked lentils provides more than 3 mg iron. You can simply toss cooked lentils, chopped bell pepper and chopped red onion with vinaigrette dressing to make a tasty cold salad. 

3. Leafy Green Vegetables

Greens like spinach, kale and beet greens are great source of iron for vegetarians. They are also a perfect dose to regulate the hormones of the mother. 

Just 1 cup of cooked spinach delivers more than 6 mg of iron as well as protein, fiber, calcium, and vitamins A and E.  Moreover leafy greens like kale, swiss chard and collard contain between 2.5–6.4 mg of iron per cooked cup.

You may simply add sautéed spinach in vegetable lasagna. Moreover cooking spinach with tomatoes also helps in better absorption of the iron present in spinach by our body. [8]

 

4. Beans and Peas

More like lentils, legumes contain some of the highest levels of this trace element. In addition to iron legumes are also great source of complex carbs, fiber, folate, phosphorus, potassium, manganese and several beneficial plant compounds.

 One-cup serving of soyabean followed by other legumes like  lima, red kidney and navy beans contain 4.4–6.6 mg of iron per cup cooked, or 24–37% of the RDI . Moreover chickpeas and  black-eyed peas have the highest iron content. They provide around 4.6–5.2 mg per cup cooked, or 26–29% of the RDI .

Moreover legumes may also help you to  lose weight. They are great source of soluble fiber, which can increase feelings of fullness and reduce calorie intake. [9]

5. Quinoa

This superfood has gained it's popularity among healthy food due to its unique taste, texture, and nutritional profile. They are also known as pseudocereal.

Quinoa are not only high in protein but also in folate, magnesium, copper, manganese and other nutrients. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 15 percent of the RDI. [10]

Moreover quinoa are packed with antioxidants that protects your cells from the damage done by free radicals, which are formed during metabolism and in response to stress . [11]

 

 6. Dry Fruits, Raisins, Aapricot and Figs

Dry fruits are the perfect nutritional source of iron. several researches have shown that Consuming dried fruits like prunes, raisins and apricots daily may helps to combat iron deficiency. [12]

One cup of dry fruit contains approximately 2.1 mg of iron or 14% of your RDI.  Moreover these are excellent source of fiber, vitamin K, B vitamins, magnesium, phosphorus, potassium, copper, and manganese.  

You may add them as a small portion in your breakfast or lunch meal, and make it an inevitable part of your diet plan. Add them on top of greek yoghurt, ice-cream or have them as snacks. 

7. Dark Chocolate

After adding these food items in your diet it's time for you to treat yourself with dessert. Dark chocolate are  a great source of iron as well as antioxidants. 

A one-ounce serving of dark chocolate (70% to 85% cacao solids) has almost 3.4 mg iron, meeting around 18% of the RDI, dark chocolate are great source of antioxidants that help protect against various diseases.

Dark chocolate also contains good fats, copper, manganese, potassium, phosphorus, magnesium, zinc, selenium etc. It helps in keeping our cholesterol levels low and reduces the risk of stroke and heart attacks. [13]

8. Other Great Source Of Iron

The list for food rich in iron is not limited. There are many other food that are not only great source of iron but also packed with essential vitamins and minerals, moreover they are also great source of antioxidants. Adding these food in your diet is a great way to fulfill the RDI for iron.

Here are more 10 food that are packed with iron:

• Pumpkin, Sesame, Hemp and Flaxseeds
• Tomato Paste
• Mushrooms
• Palm Hearts
• Mulberries
• Olives
• Whole Grains
• Coconut Milk
• Blackstrap Molasses
• Dried Thyme

A Word From Healthyngreat

There is no doubt that iron is essential for the human body. They play a vital role from helping in neurotransmitter synthesis to boosting immunity, they help in all.

The plant foods listed in this article are not only good source of iron but also contain a variety of other nutrients and beneficial plant compounds. Here's a tip try adding these food with other iron rich food to improve the nutritional value and flavors.

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