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iron rich vegetarian foods

8 Iron Rich Foods For The Vegetarians & Vegans To Improve Blood Count

Vegetarians are often seen worried about sufficient iron rich food combinations that can fit into their diet. Meat is often considered to be the largest source of iron; vegetarians’ needs to find some other sources so that they can meet the daily requirement. Fortunately, there are some easy to prepare and delicious options available for vegetarians. Here are some of the iron rich foods that will fit perfectly into your vegetarian diet:

Brussels Sprouts

iron rich foods brussels

Brussels sprout is a good source of iron for veggies. When prepared in a nice manner it can bring water in your mouth. Apart from iron Brussels sprout are also known to be a good source of vitamin, antioxidants, fiber and folate. If you are looking for suitable iron sources for your vegetarian diet to fight iron deficiency and prevent fatigue, Brussels sprouts are the best option.


iron rich foods
Source: britishfood.about.com

Raisins like dried fruits contain a larger amount of iron which can be taken daily to fulfill iron deficiency in the body. Add a handful of raisins to your yogurt, cereal, oatmeal, salads and other food items to ensure a balanced diet. To reap more benefits from the item combine it with other entails food items containing vitamin C. This is something that will help your body to absorb iron from raisins faster.


iron rich foods lentil
Source: medicalnewstoday

Vegetarians are seen worrying about sufficient iron rich food item in their diet. Lentils can solve all your problems. Colorful legumes are known to contain all essential nutrients and vitamins. The best thing about lentil is that it is easy to cook and makes an excellent companion for other meals too.

Pumpkin Seeds

iron rich foods pumpkin seeds
source: articles.mercola

Pumpkin seeds are a good source of iron. It can be included in your diet regular basis. One ounce or handful of pumpkin seed contains one milligram of iron. Pumpkin seeds when taken raw can provide you the most benefit. Roasted seeds can also be taken on a daily basis to fulfill iron deficiency in the body.


iron rich foods soy
Source: authoritynutrition

Soybeans are considered to be super foods that are packed with fiber, proteins and essential minerals like iron. A cup of boiled soybeans contains half the amount of iron which is necessary for your daily need. Another specialty of soybean is its versatility. Season soybean as per your ease and add this in your diet on regular basis.

Pinto Beans

iron rich foods pinto beans
Source: preparedirect

Pinto beans are another good source of iron that can be easily added to your daily diet. Cup of pinto beans can yield about 25 percent of the daily iron requirement. Enjoy pinto beans with any other veggies to introduce more iron to your diet.


iron rich foods
Source: bwqualitygrowers

Arugula comes to a whole lot of health benefits; vegetarians are suggested to take plenty of arugula to meet the iron requirement for their body. Adding sufficient amount of arugula in your diet can improve red blood cells and help you in various other ways.

Whole Wheat Pasta

iron rich
Source: thefresh20

Whole wheat pasta makes a healthy balanced diet. Whole pasta can curb cravings for carbs and at the same time help you get sufficient amount of iron, calcium, potassium and magnesium.

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