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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Iron is essential for energy, immunity, and overall health. Vegetarians can meet their iron needs through a variety of delicious foods. Let’s explore seven iron-rich vegetarian options!
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Spinach is a powerhouse of iron! One cooked cup provides about 6.4 mg of iron. Pair it with vitamin C-rich foods for better absorption.
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Lentils are not only high in protein but also rich in iron. One cup of cooked lentils offers around 6.6 mg. They’re perfect in soups, salads, or stews!
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Chickpeas are versatile and packed with iron! One cup cooked contains about 4.7 mg. Enjoy them in salads, hummus, or curries for a nutritious boost.
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Quinoa is a complete protein and a great iron source. One cooked cup provides about 2.8 mg. Use it as a base for salads or as a side dish!
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Pumpkin seeds are small but mighty! Just one ounce contains around 2.5 mg of iron. Snack on them or sprinkle them on salads for added crunch.
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Tofu is an excellent source of iron and protein. Half a cup offers about 3.4 mg. Use it in stir-fries, soups, or as a meat substitute in various dishes.
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Indulge guilt-free! One ounce of dark chocolate (70-85% cacao) contains about 3.3 mg of iron. Enjoy it in moderation for a tasty treat!
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Incorporating these iron-rich vegetarian foods into your diet can help maintain healthy iron levels. Enjoy a variety of foods for optimal health and wellness!
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