Iron rich foods for vegetarians

Iron is an essential nutrient that plays an important role in many body functions.

A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.

Meat contains huge amount of iron but no need to worry vegetarians. There are many vegetables, fruits, nuts which are great source of iron. Let’s have a look over them.

1. Lentils :

Lentils are one of the iron filled foods. One should include the lentils in daily diet. Toor, chana, moong, masur each lentil is rich source of iron. You can either include any one of them or mix of them in your lunch or dinner.

2. Kidney beans and chickpeas :

The red kidney beans known as rajma and chickpeas known as chana are great source of iron as well as fibre, folate, potassium etc. Including them in diet will definately fulfill the daily iron needs.

3. Cashews and almonds :

These nuts and nuts butter are also rich in iron content.

Nuts are a great source of protein, fiber, good fats, vitamins and minerals, as well as antioxidants.

Keep in mind that blanching or roasting nuts may damage their nutrients, so favor raw and unblanched varieties.

As for nut butters, it’s best to choose a 100% natural variety to avoid an unnecessary dose of added oils, sugars and salt.

4. Pumpkin seeds, sesame seeds and flex seeds :

All the above mentioned seeds contain highest amount of iron. Even the foods which are made using these seeds are also considered iron rich. Flex seeds can be eaten as mukhvas too. There are many other benifits of flex seeds for skin as well as digestion system.

5. Dark chocolates :

Dark chocolate contains significantly more nutrients than its milk chocolate.

Not only iron but it also contains a good amount of fiber, magnesium, copper and manganese.

Additionally, dark chocolate is a powerful source of antioxidants, a group of beneficial plant compounds that help protect against various diseases.

Proper amount of dark chocolate intake is always beneficial.

There are many other foods like spinach, potatoes, coconut milk, oats, mulberries etc which are having rich source iron.

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