31 Iron Rich Foods for Vegetarians & Vegans | Bembu

7 days ago

Bembu | February, 2018

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Many vegetarians and vegans worry about getting enough iron in their diet. Since meat is traditionally thought of as the main source of iron, vegetarians need to find different sources to help them reach their recommended amount of iron each day. Fortunately, there are several delicious and easy-to-prepare options that are both rich in iron and vegetarian-friendly.

Brussels Sprouts

You may have resisted Brussels sprouts as a kid, but they’re hard to resist once you learn just how healthy these tasty veggies are. Brussels sprouts are a viable source of antioxidants, vitamins, folate, and fiber. Plus, they’re an excellent source of iron, and an obvious choice in helping to prevent fatigue and other symptoms of iron deficiency.

Serving Size (1/2 cup), 0.9 milligrams of iron (5% DV), 28 calories

Like other dried fruits, raisins are nutrient-dense treats that contain large amounts of iron. It’s easy to add a handful of these subtly sweet treats to your cereal, yogurt, oatmeal, or salads as part of a balanced diet. To get the most out of your next handful of raisins, combine them with other healthy foods containing vitamin C. This will make it easier for your body to absorb the iron found in raisins.

Serving Size (1/2 cup, packed), 1.6 milligrams of iron (9% DV), 247 calories

Many vegetarians worry about not getting enough iron or protein in their diets. Lentils can solve both problems, and then some! These colorful legumes are packed with vitamins and nutrients including iron, protein, and essential amino acids. Plus, they’re easy to cook and make a great companion to many meals. Lentils are traditionally used in Indian and Middle Eastern dishes, but they can spice up your soups, stews, pastas, and more.

Serving Size (1 cup, boiled), 6.6 milligrams of iron (37% DV), 230 calories

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Dried Peaches

If you’re trying to get more iron in your diet, opt for dried fruit as opposed to fresh. Dried fruits pack more nutrients, including iron, per serving. Dried peaches make a great breakfast companion, a delicious addition to salads, and an easy snack throughout your busy day. A serving of dried peaches contains about 9% of your daily recommended iron, without weighing you down with lots of sugar and calories.

Serving Size (1/4 cup), 1.6 milligrams of iron (9% DV), 96 calories

 

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Natalia PH

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