Most vegetarians and vegans are concerned about the fact that their diet cannot provide their body with the necessary amount of iron, which is why we have dedicated an article on 7 vegetarian foods that can provide equal or larger amounts of iron than meat!
These nuts are packed with iron—2 milligrams in just 1/4 cup. It’s easy to overdo it calorie-wise when it comes to mixed nuts though, so you’re better off portioning these out (and not just eating from the jar like I do). If you don’t want to eat them plain, make a delicious cashew-chicken stir fry or soak them overnight and add to a smoothie. It sounds weird, but they add a delicious creamy texture to an otherwise basic smoothie. Yum.
This green leafy vegetable is a powerhouse of nutrition. It is tasty and loaded with vitamins and minerals. A single cup of spinach contains about 6mg of iron. You can make a salad using spinach or sauté it with some spices to enjoy a filling and healthy meal. You can also combine it with boiled eggs.
Here’s another reason to have chocolate, well dark chocolate. One ounce of dark chocolate contains around 3mg of iron. Make sure you are eating the high-quality product. Dark chocolate will not only boost the iron content but will also reduce stress and improve the health of your skin and hair.
The vegetable is not just a good source of iron but is also filled with essential nutrients like Magnesium; Vitamin K. Broccoli also has good amounts of Vitamin C which may help boost iron absorption in the body.
Just another reason to make twice-baked potatoes! One russet potato has 3.2 milligrams of iron. Top it with some spinach, broccoli and a little cheddar cheese and you’re in business. See, eating healthy doesn’t have to be boring.
Chickpeas are amazing for your health. About one cup chickpeas contain almost 4.7mg of iron. You can add them to your diet quickly. Just roast them and have them as a snack or eat them in the Indian style with few veggies like tomatoes and onions, mix them up with spices and dress them with lemon juice.
Per cup of kidney beans contains about 3-4 mg of iron. Make sure you eat kidney beans to have the best flavor and texture and to gain more health benefits.