For most vegetarians, the iron levels in the body are the major health concern. Yet, this should not be necessarily an issue, as there are numerous delicious iron sources you can consume!
The National Institute of Health recommends between 8 and 27 mg daily consumption of iron for most adults. In the case of adult men, the low end of that range is sufficient.
Yet, iron is crucial in the case of pregnancy, breastfeeding, and for the elderly. Therefore, we recommend the following 14 non-meat iron source you can consume and boost your iron levels:
Kale: This powerful leafy green is also rich in fiber which provides a feeling of satiety and helps digestion.
Dark Chocolate: Dark chocolate contains many antioxidants, improves mood, and some types contain as much iron as beef.
Swiss Chard: A single cup of chard contains 4 mg of iron, as well as numerous minerals and vitamins.
Broccoli: Broccoli is rich in iron, magnesium, vitamin C and vitamin K. It also improves the ability of the body to absorb iron.
Lentils: A single cup of lentils contains the same amount of iron as 8 oz of steak. Lentils also contain fibers, potassium, and proteins, so they help digestion and provide a feeling of satiety.
Baked Potato: A single baked potato can contain more iron than a piece of chicken.
Cashews: In addition to iron, cashews are also a great source of proteins and healthy fats.
Tofu: A single cup of tofu contains 6 mg iron.
Chickpeas: Chickpeas contain 5 mg of iron per cup.
Kidney Beans: A single cup of kidney beans contains up to 4 mg of iron.
Spinach: Three cups of spinach contain 18 mg of iron.
Bok Choy: It is extremely rich I iron and vitamin A.
Soybeans: These vegetables are abundant n iron and protein. Namely, a single cup of soybeans can contain 8-9 mg of iron.
Sesame Seeds: A single tablespoon of sesame seeds contains over 1 mg of iron.
As you can see, there is a reason why these foods are common ingredients in many nutritious meals, so you should incorporate them into your diet, and enjoy their nutrients in a delicious way!