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8 Vegetarian Foods That Have More Iron Than Meat

While meat is still on the first place of recommended source of iron, there are plenty of non-meat foods that contain plenty of iron, even more than meat. So, if you are vegetarian, don’t worry! Here is a list of vegetarian foods that will boost your iron intake.

1. Broccoli

Broccoli is not only packed with iron, it is also rich in vitamin K, magnesium, and vitamin C, which helps boost iron absorption in the body. You can add broccoli in your morning smoothie to get the required daily amount of the key nutrients.

2. Lentils

Lentils are an incredible source for iron- just one cup has more iron than an 8-ounce steak. Lentils are also rich in dietary fiber, potassium, and protein. Add lentils to your salad or soup and enjoy this nutritious food.

3. Bok Choy

One cup of Bok Choy (Chinese cabbage) contains 1.8 mg iron. Enjoy this tasty leafy which is also rich in vitamin A.

4. Cashews

Cashews are a great source of proteins and they are very rich in iron. Only one ¼-cup serving contains 2 grams of iron. Add cashews in your smoothie to get all the health benefits they provide.

5. Spinach

These dark leafy greens provide a great amount of iron – 3 cups of spinach contain about 18 mg of iron. You will get the required daily amount of iron with consuming just one hearty spinach salad.

6. Soybeans

Soybeans are powerful legumes rich in iron – one cup of cooked soybeans contains around 9 mg of iron. They are also rich in protein. Make sure to eat only organic soy products.

7. Chickpeas

Chickpeas are great source of iron – just one cup of chickpeas contains 4.7 mg of iron, which is more than half the daily RDA for adults. You can consume them as a crunchy snack. Just roast them in a bit of olive oil.

8. Dark chocolate

Dark chocolate has many health benefits. It’s great for your skin and teeth. Dark chocolate is rich in iron which is a sweet way to up your iron intake. One ounce of dark chocolate contains around 3 mg of iron, more iron than in the same amount of beef.


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