Health Tips

How to Obtain Enough Iron Without Eating Meat

One of the greatest concerns all vegetarians have is the intake of iron. It has always been a question whether they intake enough iron with their nutrition as they should. The recommended daily dosage of iron an adult should intake every day is between 8 and 27 mg.

Adult men don’t have to worry about the amount of iron they intake, but pregnant or breastfeeding women, even older women should be especially worried and they should tend to intake more iron into their everyday nutrition.

In the past, one of the richest and sources of iron was considered to be meat. Vegans and vegetarians had to look something in the vegetables they ate that can be quite a good substitute for meat.

Luckily, there are numerous vegetables that are rich in iron, but here, we’re going to present you 14 of the best vegetables that have the highest content of iron.


14 Vegetables with High Content of Iron

  1. Spinach

Spinach is a leafy vegetable that is dark green in color and is abundant in iron. 18 mg of iron are contained in only 3 cups of spinach! That’s more iron than an 8 oz steak contains. According to this, you only need 1 spinach salad to intake enough iron for 1 day.  


  1. Broccoli

Broccoli is extremely rich in iron as well as plenty of vitamins like vitamin K and C and minerals like magnesium. Vitamin C is necessary because it improves our body’s ability to absorb iron.


  1. Lentils

If you only add 1 cup of lentils into any salad or soup every day, you’ll supply your body with more iron than an 8oz steak contains!  Lentils are also abundant in potassium, dietary fibers and proteins.


  1. Kale

Kale is extremely beneficial for our body in case we’re battling anemia or are extremely tired. Only 3 cups of kale contain 3.6 mg of iron. Eat it whatever you like: in a soup, salad, raw or cooked!


  1. Bok Choy

1.8mg of iron are contained in 1 cup of Bok Choy. Eat it whatever you like. It contains plenty of vitamin A.


  1. Baked Potato

Bake potatoes contain plenty of iron. There is 3 times more iron in one large, baked potato than in a 3 oz chicken serving. You can prepare it with some steamed broccoli, molten cheese and yoghurt on top! Yum!


  1. Sesame seeds

There are 1.3mg of iron in 1 tablespoon of sesame seeds. You can put them in anything. Mix them in sauces, sprinkle some seeds on your salad or put them in any smoothie. The combinations are endless!


  1. Cashews

Any nuts are rich in proteins, but cashews contain plenty of iron. 4 gr of iron are present in only half a cup of cashews!


  1. Soybeans

Soybeans also contain plenty of proteins and iron. They are among the vegetables that are the highest in proteins.

There are 8-9 mg of iron into 1cup of soybeans.


  1. Chickpeas

If you roast them in some olive oil you’ll get a crunchy snack! They are especially good when you mix them in salads. 1 cup of chickpeas gives you 4.7 mg of iron and that’s more than a ½ of the recommended daily dosage adult males should have.


  1. Dark Chocolate

This amazing type of chocolate is very beneficial! It can help you have a healthier skin, good teeth, reduce your anxiety and boost your intake of iron! 1 oz of dark chocolate is filled with 2-3mg iron which equals 1oz of beef.


  1. Swiss Chard

There are 4 mg of iron into only 1cup of Swiss chards. That’s more than in a 6 oz hamburger! This vegetable is abundant in vitamins A, C and K, as well as omega-3 acids and folates.


  1. Tofu

There are 3 mg of iron into ½ a cup of tofu. You can use tofu whatever you like!


  1. Kidney Beans

3-4 mg of iron are contained in only 1 cup of kidney beans. This vegetable is often used as a substitute for meat in various healthy and delicious meals!


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