Healthy iron rich foods for vegetarians and vegans are
Iron is an essential mineral that is required by the body for oxygen transportation throughout the body. Without a sufficient amount of iron, our body cannot make healthy oxygen-carrying red blood cells.
Well, now we know the problem is not entirely the vegan or vegetarian diet. We can easily nourish our bodies with iron by eating healthy and tasty food. There is no shortage of iron-rich food items for vegans and vegetarians.
|Fruits||Vegetables||Legumes and grains||Dry fruits and seeds||Others|
|Apples||Broccoli||Lentils||Soaked Raisins||Dark chocolates|
|Prune||Kale||Black beans||Pine nuts||Coconut Milk|
|Olives||Swiss chard||Navy beans||Dried thyme|
|Sun dried Tomatoes||Cooked Quinoa|
|Black eyed Peas|
Healthy food is the foundation of a healthy body.
Fruits – We usually don’t think of fruits as an important source of iron. but change your thinking: Adding pomegranate, banana, and apple, prune, mulberries to your diet routine, you can include iron in your diet. Prune juice is a good laxative, along with an effective iron source. Overall, these fruits are an important source of fiber and many micronutrients such as potassium, zinc, vitamins, etc.
It is best to eat fruits as snacks; this way, you can also avoid eating junk food during the snacking time. Please don’t take any tea and coffee with fruits.
Vegetables – There is no doubt that green vegetables are loaded with iron. For veggie lovers, there is a long list of tasty options available for iron-rich recipes. Beetroot, both red and green, is an excellent source of iron. Broccoli, sun-dried tomatoes, tomato paste, spinach are few options easily available.
Green Salad with lemon dressing is always a good option for tasty lunch, a full iron package with vitamin c.
Legumes and grains –Everyone is familiar that lentils and beans are an essential protein source. But all kinds of lentils are excellent iron rich food sources. Kidney beans, chickpeas, black-eyed peas, soybeans, navy beans provide a fair amount of iron. Amaranth and quinoa contain iron.
Squeeze some lemon on kidney beans curry and lentil gravy can enhance its taste as well as its absorption.
Dry fruits and seeds – Dry fruits and various nutritional seeds are an easy way to comprehend iron in our daily diet. Pumpkin seeds, hemp seed, flaxseed come up with a higher amount of iron. soaked raisins are outstanding iron sources.
Soaked 5-6 raisins / per person in the water overnight or for 6-8 hours.
Others – Tofu, Dark Chocolate, Coconut Milk, Dried Thyme, Coriander, and Parsley are a good source of Iron.
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