Iron is a necessary substance for the body, and making sure you have enough iron in your diet is difficult, especially for vegetarians. Thankfully, there are plenty of vegetables that help keep your body working properly. When your body takes in iron, it processes the nutrient and turns it into two different proteins: hemoglobin in Red blood, which has an important function in making sure oxygen is distributed properly throughout your body, and myoglobin, which delivers oxygen to your muscles. If there isn’t enough iron in your body whether it’s due to your diet or blood loss it makes you feel tired. In addition, your immune system can also be affected if you have depleted levels of iron. wellandgood“.
The 7 best legumes and vegetables rich in iron
There’s one very simple way to make sure you’re getting enough iron every day, especially if you’re a vegetarian: Fill your plate with plenty of iron-rich, body-boosting vegetables and legumes, and you’ll get plenty of other important vitamins and minerals in the process, too.
In addition to being an iron-rich vegetarian, spinach contains a variety of other nutrients including vitamin C, magnesium, and a hearty dose of fiber.
To maximize the amount of iron you get from mushrooms, consuming them cooked is definitely the way to go. Cooking mushrooms can increase the overall amount of iron, mostly because the mushrooms shrink in size when cooked.
Potato lovers rejoice, another high source of vegetable iron that provides 2 mg of iron in a medium potato. Additionally, potatoes are a great source of vitamin C that helps improve iron absorption..
Cooked black beans provide 4 mg of iron per cup, and are an excellent source of soluble fiber, which can help reduce cholesterol and improve digestion..
When you really want to increase your iron intake, chickpeas, also known as chickpeas, are a good choice. One cup of cooked chickpeas provides 5 mg of iron and is also rich in potassium and magnesium – two key components that help manage fluid retention and blood pressure..
Lentils are described as an “iron-packed superfood.” With nearly 7 mg of iron per cooked cup, lentils are rich in fiber and nutrients like potassium that can help lower blood pressure.
Although broccoli is not as rich in iron as other vegetables, at about 1 mg per cup, it still tops the list for its other qualities. It is rich in vitamin C, vitamin K and potassium. These nutrients work to maintain healthy skin and bones.
Non-vegetarian foods that are high in iron:
Red meat :
Red meat can help increase iron intake as it is the most bioavailable source of iron, which means that it is easily absorbed and used by the body..
Dried fruits are rich in iron, dates and apricots are famous for their iron content and get extra points for also containing vitamin C, which helps with iron absorption..
Seafood is a great source of iron and is also easily absorbed by the body.