Life and Greatness

14 Vegetarian Foods That Have More Iron Than Meat

Yes, it's possible.

Whether you’re a lifelong vegetarian or are actively transitioning to a non-meat diet, a common concern is making sure you still consume plenty of iron. According to the National Institutes of Health, the recommended dietary allowances (RDAs) of iron for adults is 8-27 mg per day, with adult men tending toward the lower end, while older women and those who are pregnant or breastfeeding need more.

While meat is often at the top of the list of recommended sources of iron, there are plenty of non-meat options that contain the same amount of iron, or more, than meat. So no need to give up on your vegetarian diet and reach for a burger (or a multivitamin)—these 14 foods will quickly boost your iron intake.

SPINACH

Dark leafy greens, especially spinach, provide a powerhouse of iron. Three cups of spinach contain about 18 mg of iron—that's more than an 8-ounce steak! You can meet your daily RDA of iron with just one hearty spinach salad.

BROCCOLI

Not only is broccoli jam-packed with iron and other key nutrients like vitamin K and magnesium, but it’s also high in vitamin C, which helps encourage iron absorption in the body. And you may be surprised to learn that it's quite good in smoothies.

LENTILS

Just one cup of lentils has more iron than an 8-ounce steak. Lentils are also a reliable source of dietary fibre, potassium, and protein. You can add lentils to your salad, or try soup—make it in bulk, then freeze the leftovers for later.

KALE

Three cups of kale contain 3.6 mg of iron.

BOK CHOY

Whether you steam or sauté this tasty Chinese cabbage, you’ll be getting a healthy dose of vitamin A, in addition to 1.8 mg of iron per cup. 

BAKED POTAT0

One large baked potato contains nearly three times the amount of iron as a 3-ounce serving of chicken. Top it with Greek yogurt  (a high-protein substitute for sour cream), steamed broccoli, and a bit of melted cheese for a tasty weeknight dinner.

SESAME SEEDS

Just one tablespoon of sesame seeds contains 1.3 mg of iron. And it's super simple to incorporate them into your diet, too. Sprinkle sesame seeds over a salad for added flavour and crunch or mix them into a dressing, sauce, or salsa before pouring over a dish.

CASHEWS

Nuts of all kinds are popular protein sources for vegetarians, but cashews have the added benefit of being very rich in iron. One ¼-cup serving contains about 2 grammes of iron. Not a fan of their nutty texture? Hide them in a smoothie to get the health benefits without the grit.

SOYBEANS

A single cup of cooked soybeans contains between 8 and 9 mg of iron. Need to mentioned that carrots & pumpkins are good sources as well and can be a part of your diet plan. Just be sure to seek out organic soy products rather than conventional, which may be genetically modified.

CHICKPEAS

One cup of chickpeas contains 4.7 mg of iron, more than half the daily RDA for an adult male. Roast them in a bit of olive oil for a crunchy snack, or mix them with tomatoes, feta, and cucumber to create a savoury side dish.

DARK CHOCOLATE

The benefits of dark chocolate seem endless. In addition to promoting healthier skin and teeth and reducing anxiety, dark chocolate also offers a sweet way to up your iron intake. One ounce of dark chocolate contains 2 to 3 mg of iron, more iron than in the same amount of beef.

SWISS CHARD

Just one cup of Swiss chard has 4 mg of iron, more than a 6-ounce hamburger. Swiss chard also contains valuable nutrients, including omega-3 fatty acids, vitamins A, C, and K, and B folates. 

TOFU

A vegetarian staple for years, firm tofu boasts 3 mg of iron per half cup. There are countless recipes for using tofu, from a simple stir-fry to a sweet, homemade peach sorbet.

KIDNEY BEANS

Kidney beans contain 3-4 mg of iron per cup. Be sure to cook kidney beans to get the best flavour and texture. Kidney beans are the superstars of vegetarian chilli, often acting as a hearty base ingredient in favour of meat options. Consider purchasing dried beans in bulk for a budget-friendly option.

FOR ADDITIONAL INFORMATION ON STARTING A LIFESTYLE CHANGE  click the link to find out the:  @ Incompatible Food Combinations

                                                                                                                                                                                                                                                                                                                                                     source: WomensHealthMagazine