Most of the vegans and vegetarians are concerned about the amount of iron they intake through the diet. 8-27 mg is the recommended daily amount of iron for adults. Breastfeeding, pregnant and older women are highly recommended to take more while adult men can get the lowest amount.

Vegetarians and vegans have to find another source of iron (except meat) which will help them get the daily dose of this essential vitamin.
Surprisingly, there are some tasty and extremely rich foods in iron that are very simple to prepare, check them out:

Boost Your Iron Intake By Implementing These Foods Into Your Diet:

1. Kidney Beans

3-4 mg of iron is consisted in a cup of kidney beans. This healthy ingredient represents superstar of vegetarian chili.

2. Tofu

3 mg of iron is consisted in a cup of tofu. It has wide range of health benefits so find your favorite recipe and prepare it immediately.

3. Swiss Chard

4 mg of this vitamin are consisted in a cup of Swiss chard. It is also rich in Vitamins A, C and K and foliates and omega 3 fatty acids.

4. Dark Chocolate

This excellent product boosts your iron intake, reduces anxiety and promotes healthier teeth and skin. 2-3 mg of iron are consisted in 1 oz of dark chocolate – which is actually more than 1 oz of beef

5. Chickpeas

A cup of this veggie contains 4.7 mg of iron. It can be mixed with cucumber, feta, tomatoes, so you can prepare a savory side dish or some other tasty recipe.

6. Soybeans

A single cup of soybeans contains 8-9 mg of this vitamin. These veggies also represent one of the richest sources of protein for vegans and vegetarians. Conventional soybeans are GMO so opt for Organic soy products.

7. Sesame Seeds

This seed can be easily incorporated into your diet. You can sprinkle over your pasta, salad, smoothie, baking goods, sauce etc. 1.3 mg of iron is consisted in a tbsp of this seed.

8. Cashews

Despite they are rich in protein, all types of nuts also have large amounts of iron in their content. 2 g of iron are consisted in 1 ¼ cup of cashews.

9. Baked Potato

You can find 3 times more iron in a cup of baked potato than 3 oz servings of chicken. You can prepare an amazing dinner with this veggie by combining it with little melted cheese, steamed broccoli and Greek yogurt.

10. Bok Choy

1.8 mg of iron is consisted in a cup of this Chinese cabbage. It also provides large amounts of vitamin D and other health benefits.

11. Kale

3.6 mg of iron are consisted in 3 cups of kale. Kale effectively fights fatigue and anemia, due to its high content of iron. You can try sautéing or add it to your soup or burger if you do not prefer eating it raw.

12. Lentils

A cup of this food contains more iron than 8 oz steak! Lentils are also full of dietary fiber, potassium and protein.

13. Broccoli

Broccoli is one of the richest sources of iron. It is also packed with vitamin K, magnesium and vitamin C which boost the absorption of iron in the body.

14. Spinach

Extremely large amounts of iron are consisted in dark leafy greens. 18 mg of iron are consisted in 3 cups of spinach. A single spinach salad provides the body with the recommended daily intake of iron!


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