Photo by Freepik
Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Iron is an essential mineral that helps carry oxygen in your blood and keeps your energy levels high. Let's explore the 7 best vegetarian sources of iron.
Photo by Freepik
It ia gluten-free grain packed with protein, fiber and iron and its one cup provides ~5mg of iron, along with calcium and magnesium for stronger bones.
Photo by Freepik
They are not only protein-rich but also an excellent source of iron and one cup of cooked lentils provides ~6mg of iron. You can add them to soups, curries and salads for a nutritious boost.
Photo by Freepik
They are versatile and iron-rich, providing about 4.7mg of iron per cup. From hummus to curries, they are tasty way to boost your iron levels.
Photo by Freepik
A handful of pumpkin seeds can give you over 4mg of iron, along with magnesium, zinc and healthy fats.
Photo by Freepik
It is made from soybeans, making it a good source of plant-based protein. A 100g serving can provide up to 5mg of iron, making it a must-have in a vegan diet.
Photo by Freepik
It is gluten-free grain that's high in protein, fiber and iron. One cup of cooked quinoa provides about 2.8mg of iron, making it great for salads, bowls or breakfast porridge.
Photo by Freepik
Good-quality dark chocolate is surprisingly rich in iron, offering ~7mg per 100g. A small piece might satisfy your sweet tooth while improving iron intake.
Photo by Freepik
You can pair iron-rich foods with Vitamin C sources like lemon, oranges, or tomatoes to enhance absorption , but avoid excess tea or coffee with meals as they may reduce iron absorption.
Photo by Freepik
From Amaranth to pumpkin seeds, vegetarian diets offer plenty of iron-rich options, you can mix and match these foods daily or pair them with Vitamin C, and you'll never have to worry about iron deficiency again.
Photo by Freepik
Photo by Freepik
Here's what to read next