Whether you’re a lifelong vegetarian or are actively transitioning to a non-meat diet, a common concern is making sure you still consume plenty of iron. According to the National Institutes of Health, the recommended dietary allowances of iron for adults is 8-15 mg per day. While meat is often at the top of the list of recommended sources of iron, there are plenty of non-meat options that contain the same amount of iron, or more, than meat.
Dark leafy greens, especially spinach, provide a powerhouse of iron. Three cups of spinach contain about 18 mg of iron—that’s more than an 8-ounce steak! You can meet your daily recommended dietary allowances of iron with just one hearty spinach salad.
Not only is broccoli jam-packed with iron and other key nutrients like vitamin K and magnesium, it’s also high in vitamin C, which helps encourage iron absorption in the body.
Whether you steam or sauté this tasty Chinese cabbage, you’ll be getting a healthy dose of vitamin A, in addition to 1.8 mg of iron per cup.
Just one cup of Swiss chard has 4 mg of iron, more than a 6-ounce hamburger. Swiss chard also contains valuable nutrients, including omega-3 fatty acids, vitamins A, C, and K, and B folates.
One large baked potato contains nearly three times the amount of iron as a 3-ounce serving of chicken. Top it with Greek yogurt (a high-protein substitute for sour cream), steamed broccoli, and a bit of melted cheese for a tasty weeknight dinner.
Legumes are a group of plants that include beans, peas, peanuts, and any other dry fruit that is contained in a pod or shell that can also be consumed. Legumes tend to be very high in iron, with hyacinth beans containing 5 mg of iron per ½ cup serving and winged beans containing 4 mg of iron per ½ cup serving. Green beans, white beans, and lima beans all have at least 2 mg of iron per serving.
Just one tablespoon of sesame seeds contains 1.3 mg of iron. And it’s super simple to incorporate them into your diet, too. Sprinkle sesame seeds over a salad for added flavor and crunch or mix them into a dressing, sauce, or salsa before pouring over a dish.
Just one cup of lentils has more iron than an 8-ounce steak. Lentils are also a solid source for dietary fiber, potassium, and protein. You can add lentils to your salad, or try soup—make it in bulk, then freeze the leftovers for later.
NOTE: The materials and the information contained on Natural ways channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. None of the information on our videos is a substitute for a diagnosis and treatment by your health professional. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provide.
Please Share with Others ...
Cookies are used on this Website
We do not compile or store personal information without your consent. Cookies are used for performance and 3rd party fulfilment services only. Please select button below to accept and continue to visit this website.