Every nutrient is essential for the body, so if you follow certain way of nutrition you need to know where to find all the essential nutrients for the body. When vegetarians and vegans are concerned then they should be familiar with the amount of iron they take through their diet.
According to the National Institutes of Health the recommended daily amount of iron for adults is in the range of 8 to 27 mg. For adults the lowest amount is recommended, on the other hand older women, pregnant or breastfeeding women are recommended to get more.
Over the years it was believed that meat is the main source of iron, therefore vegetarians were searching for other sources that could help them to acquire the recommended daily amount of iron.
Fortunately, there are some tasty foods that are not difficult for preparing and at the same time are rich in iron.
14 Foods Packed with Iron
Vegetables with dark leafy greens like in this case spinach are loaded with iron. In 3 cups of spinach there is 18mg of iron, which is more than an 8-ounce steak. So, one spinach salad can provide your body with the recommended daily amount of iron.
Believe it or not, but only a cup of lentils can offer more iron than an 8-ounce steak. They are also abundant with potassium, protein, and dietary fiber. Soup can be made out of lentils or simply they can be added to salad.
Broccoli is rich in iron and other essential nutrients such as vitamin K and magnesium. Furthermore, it is a great source of vitamin C, which improves the bioavailability of iron in the body.
- Bok Choy
Bok Choy is a Chinese cabbage which offers sufficient dosages of vitamin A. In one cup of Bok Choy there is 1.8 mg of iron. This cabbage can be steamed or you can sauté it.
- Baked Potato
In one large baked potato there is three times more iron than in a 3-ounce serving of chicken. This could be a delicious dinner, topped with Greek yogurt, steamed broccoli, and a little melted cheese.
Kale is rich in iron; therefore it can successfully fight off anemia and fatigue. In 3 cups of kale there is 3.6 mg of iron. You can eat it raw, however if this is not your best choice you can add it on a burger, soup or try sautéing it.
In one cup of chickpeas there is 4.7 mg of iron, which is more than half of the recommended daily amount for an adult male.
By using chickpeas you can mix it with tomatoes, feta and cucumber thus creating a tasty side dish, or you can prepare a crunchy snack by roasting in a bit of olive oil.
- Sesame Seeds
Sesame seeds can be easily included into your daily diet. Just sprinkle some sesame seeds over your salad or toss them into a salsa, sauce, or dressing. Namely, in 1 tablespoon of sesame seeds there are 1.3 mg of iron.
Highly recommended food for vegetarian is nuts, particularly cashews. They are great source of iron, in fact one ¼ cup of cashews has 2 grams of iron.
When tofu is concerned half a cup of tofu offers 3 mg of iron. Tofu can be used in so many ways, all you have t do is to find your favourite one and enjoy its benefits.
- Kidney Beans
In one cup of kidney beans there is 3 to 4 mg of iron. They are the highlight of vegetarian chili and they are as well as used as a healthy ingredient along with meat meals.
1 cup of cooked soybeans contains 8 to 9 mg of iron. Likewise, soybeans are high in protein too, and they are on the list of 20 highest protein vegetarian foods. Note always to buy organic soy products as the conventional ones are genetically modified.
- Swiss Chard
In 1 cup of Swiss chard there is 4 mg of iron, which is substantially more that a 6-ounce hamburger has. Furthermore, Swiss chard is abundant with crucial nutrients such as omega-3 fatty acids, vitamins A, C, and K, and folates.
- Dark Chocolate
1 ounce of dark chocolate contains 2 to 3 mg of iron, and when compared to one ounce of beef is substantially more. Dark chocolate offers many health advantages like promoting healthier skin and teeth, lowering anxiety, and enhancing the iron intake.