iron rich foods for vegetariansegans


Spread the love

iron is the types of minerals which get from the food that rich in iron here is some iron rich foods for vegetarians and vegans

Iron that main work reach the oxygen throughout the whole body, iron is a very essential nutrient for our body

Think about, what if your diet without iron foods that can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.

iron-rich foods for vegetarians and vegans

Lack of iron causes of many diseases such as anemia

How many types of iron?

There are two types of iron

  • Heme
  • Non – Heme

Hemi iron easily absorb the body, heme basically found in meat such as fish, red meat and other types of meat

if you like meat it good for u

oh shit, I don’t even like to eat meat so what I do, don’t worry

however, most of the people exist in the world who don’t like to eat meat, so what they eat for getting more iron

Non – heme iron is solutions

Non – heme iron food which basically found in plants such as vegetables, fruits, and other food, that found from plant and trees

the sympathy of lack of iron in the body

There is a list of foods that are high in iron.

Some iron rich foods for vegetarians

1. Dried Fruit (Apricots)

Apricots also iron-rich food for vegetarians

apricots are the famous dry fruits that everyone eats

One iron cup apricots contain approx 8mg (42% DV), iron per 100 gram contains 6mg(35% DV) and iron per 200-gram calories contains 4mg
(22% DV)

2. Lentils

Lentil is a good source of iron or we can say that high in iron, per cups, lentils provide approx 6.6 mg or 37% of the RDI

lentils contain more amount of calories ( 230-gram ), carbs (39.9 gm ), protein ( 17.9 gm ), 0.8 grams fat as well even b6 more amount of vitamin Thiamine: 22% of the Reference Daily Intake

Other Beans and Peasirons

Beans and peas are unique foods. they are rich in food 

They include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils. They are available in dry, canned, and frozen forms

3. oats

oats are the food that easily adds in our diet is also rich in iron, most people eat oats in breakfast

Normal cups of oats provide approx 3.4 mg of iron — 19% of the RDI as well as a good amount of fiber, protein, and other nutrients

oats help in certain types of diseases reducing the risk of cholesterol and control blood sugar levels

4. Coconut Milk

however, Coconut milk knowns as a good taste it an alternative to cow’s milk.

you don’t know Coconut milk found a good amount of iron — more specifically, around 3.8 mg per half-cup (118 ml), or around 21% of the RDI.

Although very high in fat, it’s a good source of several vitamins and minerals, including magnesium, copper, and manganese

5. Dark Chocolate

If you want to eat tasty food that high in iron you can consuming dark chocolate

One ounce (28 grams) dark chocolate provide around 3.3 mg iron which is 18% of the RDI

One study has shown, dark chocolate may help in some diseases such as reduce the risk of heart diseases, protect your skin from the sun, improve blood flow and control blood pressure

dark chocolate found huge amount of Choko and high in any antioxidants and other types of nutrients

Next time you wondering eat chocolate that is a good choice to increase iron from the body

6. Dried Thyme

Everyone knows that dried thyme is culinary herbs. found in every kitchen it is very popular herbs

Many consider it a nutritional powerhouse, and research found it fight with fighting bacterial infections and bronchitis directly linked in health benefits

if you feeling bad or your mood is not good it will help you make your mood good

Dried thyme also is one of the herbs which provides the highest iron amount of iron, it provided 1.2 mg per dried teaspoon or around 7% of the RDI.

if you want to make your meal good or hight in iron Sprinkling a little on each meal is a good strategy

7. Potatoes

Potatoes is a root food that grows on the root, everyone has to like to eat potatoes, knows as her good taster

It is vegetables which easily found in the market and home

Basically potatoes are other varieties we know that name of sweet potato

potato contains more amounts of iron although, most people don’t know more amount of iron concentrated in their skins.

The normal size of, unpeeled potato contains approx 3.2 mg of iron, which is 18% of the RDI. Sweet potatoes also provided iron but slightly less potato, sweet potatoes contains around 2.1 mg of a quantity which is 12% of the RDI

Potatoes are high in iron in Additionally, a good source of fibers one portion can cover up to 46% of your daily vitamin C, B6 and potassium requirements

And may help in many types of diseases such as lower blood sugar levels, improve digestive system,

8. Mushrooms

Have you ever eat mushroom so you must have known mushroom come in different varieties, shape, and color

Interestingly, you might not have known there are 10,000 types of mushroom varieties exits in the world

Mushroom also a good source of iron, if you are consuming you can get a high amount of iron

For instance, ounce (28 grams) of white mushrooms offers around 3.3 mg of iron which is 18% of RDI

you know a mushroom good source of iron as well as found more amount of B vitamins, Copper, Potassium and other nutrients compound

Mushrooms may promote your health, increase red blood cells and improve nerve function

You are confused which mushroom you should eat here is some mushroom varieties that you can eat

  • shiitake
  • portobello
  • crimini
  • button or white mushroom
  • oyster
  • enoki
  • beech
  • maitake

this all mushroom easily available in store


You must have heard tomatoes knows as her good as well as found a small amount iron

Many people don’t know tomatoes are fruits, which belong for the nightshade family

when we can use tomatoes paste to get more iron in the place os tomatoes

A cup of tomatoes paste provides around 3.9 mg of iron or 22% of the RDI

its good source of many nutrients including iron either found a high amount of vitamin C, potassium, folate, and vitamin K

Tomatoes paste high in antioxidants, the name is lycopene

which has been linked to many health benefits such as prevent cancer and lower the risk of heart diseases

10. Palm Hearts

One of the food vegetarians can eat easily that high in fiber, potassium, manganese, vitamin C and folate

another fact of palm heart is it provides iron around 4.6 mg per cup or 26% of the RDI

you can consume in salads and add in toping and tossed on the grill

11. Mulberries

Mulberries are a type of fruit with basically knows as her nutrient profiles

It provides around 2.6 mg of iron per cup — 14% of the RDI — but this quantity of mulberries also meets 85% of the RDI for vitamin C

Mulberries are a high source of antioxidants as well,

which may help protect against certain types of diseases such as heart disease, diabetes and some forms of cancer (1 )

12. Prune Juice

Basically prune juice knowns as her lative effect which may help relieve constipation

Even though prune juice also a good source of iron

In particular, prune juice provides around  3.3 mg of iron per 3.5 ounces or 18% of the RDI.

prune juice is a good source of iron as well as fibers, vitamin a, vitamin e, potassium, vitamin C, vitamin B6, and manganese

13. Olives

Olives also are known as a fruit, and one with a good iron content at that.

They provide approx 3.3 mg of iron per 3.5 ounces which 18% of the RDI.

olives high in iron as a well good source of fibers, vitamin a and vitamin e

Olives also contain a variety of beneficial plant compounds thought to provide several health benefits, including a lower risk of heart disease

How to increase iron absorption from the body

you have been read heme iron food is more easily absorption by the human body (meat, fish, eggs ) compare than non-heme food which gets from plant food

however, here is a lot of strategies increases iron absorption from heme food, all strategies based on research

Eat vitamin C-rich foods

Research has found which person consume vitamin c food daily have found iron absorption from the body up to 300%

if you think or want iron absorption from non-heme food ( plant food ) consume food which high in vitamin c

Some food you can eat such as orange, kiwi, lemon, guava, grapefruit, and broccoli, cauliflower, Brussel sprouts and capsicums

Avoid coffee and tea with meals

I know everyone like to take coffee, but many people don’t know coffee one of the causes decreases iron absorption from the human body

According to the research Drinking, coffee and tea with meals can reduce iron absorption by 50-90% in the human body

so, Avoid coffee and tea with meals

Consume lysine-rich foods

 Add your meal which rich in lysine which increases iron absorption from the body

Even, You can eat some food which high in lysine such as cheese, tofu soybean, soybean milk, black beans, navy beans, potatoes, tomatoes, mangoes, avocados

read another post

Spread the love


  1. Pingback: best food for hair growth - 20 food for hair grow and loss

Leave a Comment

Specify Facebook App ID and Secret in Super Socializer > Social Login section in admin panel for Facebook Login to work

Specify Twitter Consumer Key and Secret in Super Socializer > Social Login section in admin panel for Twitter Login to work

Your email address will not be published. Required fields are marked *