Over the years, meat is becoming more and more the main source of iron for many people. It is for this reason that vegetarians, or people who simply try to avoid red meat, try to find other sources that can provide them with the recommended daily intake of iron.
According to the National Institutes of Health, the recommended amount of iron per day is 8 to 27 mg for adults. The lowest amount is sufficient for adult men, while pregnant women may need more. If you are a vegetarian, or just want to know the richest iron foods you can eat, this article is for you!
There are several tasty dishes made from vegetarian foods that are extremely rich in iron and easy to prepare, in addition to their high intake of protein, fiber, vitamins and minerals.
13 foods that contain more iron than meat
Spinach
Its dark green leaves are extremely rich in iron. Only 3 cups contain 18 mg of iron. A spinach salad will provide your body with the daily amount of iron needed.
Broccoli
Broccoli is an incredible source of iron and other nutrients, including vitamin K and magnesium, which are of paramount importance. It is also rich in vitamin C and has the ability to stimulate the absorption of iron in the body.
Lentils
A cup of lentils will provide your body with more iron than a 200-gram steak. Lentils are rich in potassium, protein and dietary fiber. They can be eaten in a soup or salad.
Kale
Thanks to its high iron content, this vegetable effectively combats fatigue and anemia. In 3 cups of kale, there is 3.6 mg of iron. You can eat it raw, you can add it in a soup or salad.
Chinese cabbage "Bok Choy"
This Chinese cabbage will give you the recommended dose of vitamin A. 1 cup of it will provide you with 1.8 mg of iron. You can sauté it or steam it.
Baked potato
A baked potato will give you 3 times more iron than a 100 gram chicken serving. You can garnish with Greek yogurt and melted cheese.
Sesame seeds
1 tablespoon of sesame seeds contains 1.3 mg of iron. You can easily integrate them into your diet. Sprinkle some sesame seeds on your salad or add them in salsa sauce or vinaigrette.
Cashew nut
All nuts contain a high protein content and because of this they are recommended for vegetarians. However, cashews have an added advantage: they are rich in iron. ¼ cup of cashews will provide you with 2 mg of iron.
Chickpeas
1 cup of chickpea contains 4.7 mg of iron, which is more than half the recommended daily allowance (RDA) for an adult male. You can mix them with feta, tomatoes and cucumber if you want to make a tasty dish. Or, you can roast them in a little olive oil to prepare a crunchy snack.
Dark chocolate
It provides many health benefits that promote healthier teeth and skin. Dark chocolate increases iron intake and reduces anxiety. 30 grams of it contains 2 mg of iron, more than 30 grams of beef.
Beet
1 cup of beet contains 4 mg of iron more than found in 200 grams of meat. Beet is an incredible source of essential nutrients, including folate, omega-3 fatty acids and vitamins C, A and K.
Tofu
A half cup of tofu will provide your body with 3 mg of iron. You can find many different recipes to prepare tofu and enjoy its health benefits.
Beans
1 cup of beans contains 3 mg of iron. Beans are known to be the alternative of vegetarian Chili, and are commonly used as a healthy alternative to meat.
Recommendations:
Remember to have a balanced and varied diet combining different foods of plant and animal origin in order to take full advantage of their benefits, to practice a regular physical activity, and to drink a lot of water.