vegeterian foods with more iron

Vegetarian Foods You Won’t Believe Have More Iron Than Meat

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Iron is one of the most vital minerals that is very essential for the proper functioning and maintenance of the body. Iron is needed mainly for the transportation of oxygen and for the oxidation process that is done by the blood cells. The person whom is suffering from iron deficiency is medically termed as anemic. Iron is generally obtained through food sources such as red meat, poultry, vegetables, eggs, cereals, etc. According to medical norms, the average amount of iron that should be consumed is

  • For men of ages above 19 years old is 8 mg per day
  • For women of ages from 19 to 50 years old is 18 mg per day.


These are the few health benefits of iron in the human body:

  • Increases hemoglobin production
  • Promotes proper muscle functioning
  • Maintains and regulates normal body temperature
  • Aids in the treatment of chronic diseases
  • Improves brain functioning
  • Prevents restless leg syndrome and also treats it
  • Helps cure anemia for women
  • Increases the immunity level
  • Cures insomnia
  • Increases the concentration level
  • Eradicate fatigue


These are the vegetarian foods that have more iron content when compared to meat which is one of the rich iron content foods:

  • Spinach – It contains 18 mg of iron which is more than what an eight ounce steak would contain in it.
  • Soy beans – One cup of soy beans contain 3.5 mg of iron and 14 g of protein.
  • Hemp seeds – – 2 tablespoons of hemp seeds contain 4.2 mg of iron.
  • Kidney beans – One cup of kidney beans contain 4 mg of iron and 27 g of protein.
  • Cashews – 1/4th cup of cashews contain 2 mg of iron.
  • Sesame Seeds – 2 tablespoons of sesame seeds contain 4.2 mg of iron.
  • Lentils – 1 cup of lentils contain 7 mg of iron.
  • Oats – 1 cup of oats contain 8 mg of iron.
  • Baked Potato – 1 baked potato contains 3.2 mg of iron.
  • Dark Chocolate – one ounce of dark chocolates contain 3 mg of iron.
  • Pumpkin – 1 cup of pumpkin contains 4.2 mg of iron.
  • Flaxseeds – Just 2 tablespoons of flaxseeds contain 4.2 mg of iron.
  • Almonds – 1 ounce of almonds contain 1.6 mg of iron.
  • Pine nuts – 1 ounce of pine nuts contain 1.6 mg of iron.
  • Tomatoes – 1 cup of tomatoes contain 1 mg of iron.
  • White Mushrooms – 1 cup of cooked white mushrooms contain 3 mg of iron.
  • Olives – 3.5 ounces of olives contain 3.3 mg of iron.

Hence, these the vegetarian foods that have more iron content than meat.

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