Fight Iron Deficiency with These Vegetarian Foods

Iron is one of the most important nutrients present in the body because it transports oxygen throughout the body, which is the most important task in the working of a human body. Iron deficiency can cause anemia and other cognitive problem in an individual.

Fight Iron Deficiency with these Vegetarian Foods

If you are on diet lacking in iron then this can result in headaches, shortness of breath, dizziness or irritability. Iron can be found in two types of diets which are known as heme and non-heme. Here heme iron refers to the iron which we will get from living things such as animal products and on the other hand non-heme iron can be found in plants products. If you are a vegetarian then you can combat your iron deficiency with non-heme products. If you are looking for sources which can fight the iron deficiency or any kind of food allergy then have a look at these food sources for vegetarians.


1. Nuts and seeds

Nuts and seeds are considered as two iron-rich plants which can combat iron deficiency in you. If you are wishing to increase the iron content in your body then include nuts and seeds in your diet.

Nuts and Seeds Iron Rich Foods

2. Cashews, almonds, pine nuts, and other nuts

Cashews, almonds and other nuts contain quite a bit of iron which can complete the iron deficiency in your body. Always remember that if you are taking roasted nuts then these would not combat iron deficiency because roasting of nuts can damage the number of nutrients present in these nuts.

So, always go with the natural nuts without the addition of unnecessary oils, sugar, salt, and others, if you wish to enhance the iron level in your body.

Iron Rich Vegetarian Foods

3. Fruits such as olives, mulberries

Most of the people think that fruits do not contain that much iron which can complete the iron deficiency but they are wrong because there are some fruits which are surprisingly highly iron-rich and can complete the deficiency of iron in a human body. Some of these fruits includes prune juice, olives, and mulberries. These are the fruits which do not only contain iron but as well as contain other nutrients and antioxidants which are really very beneficial to health.

Leafy greens - Iron Rich Foods
4. Leafy greens such as spinach

Almost all leafy greens including spinach, collard, Kale contain a higher level of iron. These leafy vegetables almost contain 14 to 36% of iron. Do you know that these leafy vegetables contain iron even more than that of eggs and the same amount of chicken?

Other than these, broccoli, Brussels sprouts and cabbage also contains iron in great quantity. Are you aware of the fact that tomato, potato, palm hearts, mushrooms, and other leafy vegetables are highly rich in iron? So, include vegetables as much as you can, if you want to complete iron deficiency in your food.

Mung beans Iron Rich foods

5. Mung beans and soya beans

Almost all lentils and beans contain a good amount of iron content in them. Do you know that young green mung beans contain 16% of the total iron needed by adult women per day? All lentils and beans contain phytic acid which tends to absorb the iron contains in it. If you want to eliminate this phytic acid from beans then you should presoak these beans overnight. It makes the beans more beneficial and a great iron source for the body.

Whole grains iron rich foods

6. Whole grains such as amaranth, oats, quinoa, and others

Whole grains such as amaranth, oats, quinoa, and others contain more iron as compared to the refined iron supplements. Various researches had proven that whole grains offer various health benefits such as they reduces the chances of obesity and heart diseases. Whole grains do not only contain iron but as well as these contain vitamins, antioxidants, and minerals. Because of highly rich nutrients, whole grains are really very beneficial to health.

Bottom line
Iron is an important nutrient which is essential for an individual. If you are a vegetarian then above-listed plant foods are good for you or for your food allergies. Whether you are a vegetarian or not these foods should be part of your healthy balanced diet.

About the author

Hi! Thanks for visiting my blog! I believe in living green, organically, and natural in every aspect of our lives. My mission is to help educate you on how to live green, help save our environment and to help you and your family live a happier, healthier life!

4 thoughts on “Fight Iron Deficiency with These Vegetarian Foods”

    1. HI,
      Yes I was surprised that olives were so high in iron. Actually I don’t like olives but I do use olive oil on my salads all the time. Thanks for stopping by and commenting. Have a healthy, happy & blessed day!

Would love to know your thoughts!

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