Vegetarian Foods Rich in Iron

It is commonly seen, that before turning vegetarian or vegan, people ask about how they are going to get enough amount of iron. In other words, they are often worried about iron deficiency. However, when there are a number of vegetarian foods with iron, you wouldn't worry about iron deficiency. According to a study conducted on vegans and vegetarians, it was seen, that their iron levels are far better than people who consumed meat regularly.

One has to understand the necessity of iron in our bodies. Iron is a mineral, which is necessary for transporting oxygen in our bodies. A person with low levels of iron is seen to suffer from immune system problems and often may be lethargic. At the same time, if decreased function is seen, then it can be an indicator that the person suffers from iron deficiency anemia. If one consumes a balanced vegetarian diet, it is seen that the level of iron is as good as meat eaters, if not better.

Vegetarian Iron Rich Foods

There are two different types of iron found, namely, heme iron and non-heme iron. Heme iron is found in the red blood cells of animals, while non-heme iron is the one derived from plant sources. For better absorption of non-heme iron, it is best to consume it along with vitamin C, as it enhances the chances of non-heme iron absorption. At the same time, it is recommended that one reduce the consumption coffee, tea, cocoa, etc., to enhance iron absorption into the body.

Cereals Rich in Iron: Among the foods rich in iron are cereals. Including cereals like sorghum, wheat, oats, millet, barley, bran flakes, quinoa, is recommended. There are some breakfast cereals, which are also fortified with iron, therefore you may opt for them.

Pulses and Beans Rich in Iron: Among the vegetarian foods rich in iron are beans and pulses. Beans, like black eye beans, navy beans, pinto beans, garbanzo beans, peas, soy beans, chickpea (is often used to make Hummus), kidney beans, lima beans, are said to be very iron rich.

Iron Rich Soy Products: Soy as a bean is no doubt a rich source of iron. At the same time, the different products made from soy are also rich in iron. Tofu, soy milk, soy yogurt, tempeh, soy patties, can be included in your diet to enhance iron level in the body.

Nuts and Seeds Rich in Iron: There are a number of seeds, which we often do not consume or even pay attention to. However, once you know, they are rich in iron, you will want to include them in your diet. Sunflower seeds, pumpkin seeds, sesame seeds (used to make Tahini) are some of the seeds rich in iron. Likewise, there are some nuts, which are a part of iron rich food list. Almond, cashew nuts, along with dried figs, dried apricot, raisins, (although they are not technically nuts), are some of the rich sources of iron.

Iron Rich Vegetables: The next in the list of food sources of iron are vegetables like spinach, turnip greens, Swiss chard, potatoes, sweet potatoes, beet greens and root, bok choy, green beans, tomato, broccoli, mushrooms, and all the leafy green vegetables.

Fruits Rich in Iron: There are a number of fruits, which are known for their iron content. Some of the fruits include, dates, watermelon, berries, raisins, prunes, bananas, kiwifruit, mangoes, passion fruit, papaya, pomegranates, grapes, grapefruit, peaches, etc.

If you have noticed, that you are suffering from anemia, it is important that you include these vegetarian foods, rich in iron, in your diet. At the same time, do not forget to include vitamin C in your diet, as it helps in better absorption of iron from vegetarian foods. If you are taking supplements, yet the same rule applies. However, the best would be to include as much of natural iron sources in your diet for long-term benefits.