What's new in the beauty industry? Perfect manscaping tips for millennial men. When Shruti Haasan openly admitted to undergoing plastic surgery. How to care for your baby's skin the right way. See all results matching 'mub'. Count: We have sent you a verification email. To verify, just follow the link in the message. Now Reading: These 7 vegetarian foods have more iron than meat. Share fbshare twshare pinshare Comments 0.
By subscribing to newsletter, you acknowledge our privacy policy. Thanks for subscribing. Never miss the latest updates. You are now subscribed to the lifestyle Newsletter. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox Subscribe By subscribing to newsletter, you acknowledge our privacy policy. Level 3 Progressive Fat-Burning Workout! Dumbbell shoulder workout [New! See All. Sponsored Stories. When you really want to step up your iron consumption, chickpeas, also known as garbanzo beans, are a good option.
One cup of cooked chickpeas provides 5 mg of iron. Like other beans, navy beans too are a vegetable high in iron prodiving about 4 mg of iron per cooked cup.
Red meat : For non-vegans and vegetarians, red meat can help boost your iron intake. Dried fruit : Dried fruit is also high in iron. In particular, Thomason says dates and apricots are popular for their iron content and they get bonus points for also containing vitamin C, which helps with iron absorption.
Shellfish, including clams, and oysters : When it comes to seafood, Thomason says that clams, oysters, and other forms of shellfish such as shrimp and crab are great iron sources and also easy for the body to absorb. While eating iron-packed veggies is a great start, there are some simple ways to help your body better absorb the mineral, one of them being pairing the food with vitamin C.
When you're planning your meals, try to combine one of the above veggies with another food that's high in the vitamin, like any citrus, chard, broccoli, red or green bell pepper, kiwi, strawberries, tomatoes, cantaloupe, or papaya, Stanford Medicine reports. Another way to take in more iron is to simply pair iron-rich veggies with other healthy iron-rich foods. Toss some nuts and seeds into your meals, as those are jam-packed with the mineral—particularly pumpkin seeds, sesame seeds, cashews, and pistachios.
You can also cook your food using a cast-iron pan , which—fun fact! While vitamin C can help increase absorption as well, there are other foods and beverages that do the exact opposite, making it harder for your body to get enough iron.
Some vegetables that are high in iron include the below. This fungal delicacy can be expensive as a main course but can serve as a garnish for salads, sandwiches, and other meals for a more affordable price. It offers 6. This thin, green root vegetable is one of the most suitable vegetarian sources of protein. Individuals can steam g of black salsify to receive 5.
Richer in vital nutrients than more water-dense lettuces, such as romaine, spinach is a suitable choice for salads. It offers 4 mg of iron per g serving. Try mixing it with other leafy greens to boost the iron content of a salad even higher.
This bright, rainbow-hued vegetable makes it suitable for salads. Try mixing it with spinach for a lunch rich in iron, or steam and season it on its own for a quick snack. Cooked Swiss chard offers 3. A person can eat beet greens as a snack or use them to replace other lettuces in a salad.
A g serving offers 1. Add canned tomatoes to a salad for some acidic flavor and an iron boost, or try them on a sandwich. They contain 1. People can include this uniquely shaped lettuce in salads. Some also like to steam it and eat it on its own. It contains 2 mg of iron per g serving. Most people serve green cabbage as a side dish. Try it in a casserole for some extra crunch and added iron — it contains 0.
There are 2 types of iron in food: haem and non-haem. Haem iron, found in meat, poultry and seafood, is absorbed more effectively than non-haem iron, which is found in eggs and plant foods.
Top animal-based sources of iron include: red meats beef, lamb, veal, pork, kangaroo. The redder the meat, the higher it is in iron offal liver, kidney, pate poultry fish or shellfish salmon, sardines, tuna eggs Plant-based sources of iron Plant foods containing non-haem iron can still provide an adequate amount of iron for the body. Good sources include:. Women need more iron to replace the amount lost in blood during menstruation.
Until menopause, women need about twice as much iron as men. Iron deficiency occurs when the iron levels are too low, which can lead to anaemia. If you are worried you have an iron deficiency, your doctor may order some blood tests and may suggest iron supplements. You should always speak to your doctor before you take iron supplements as you could poison yourself if you take too much. Click on this infographic to ensure you get an adequate iron intake from a balanced diet.
Learn how much iron you need each day, which foods are the best sources of iron and how to incorporate them in your diet. How you prepare food, and which foods you eat together, can affect how much iron your body absorbs. For example, foods rich in vitamin C such as citrus fruits, tomatoes, berries, kiwi fruit, melons, green leafy vegetables and capsicum can help you absorb more iron if you eat them at the same time as iron-rich foods.
Add them raw to your plate, drink unsweetened orange juice with your meal, or take a vitamin C supplement. Coffee, tea and red wine both alcoholic and non-alcoholic , on the other hand, can reduce iron absorption. Calcium-rich foods , calcium supplements and some soybean-based foods can also inhibit iron absorption.
However, some people have a genetic condition called haemochromatosis , which causes the body to absorb excess iron. The normal level of iron in the body is 3 to 4 grams, but in people with haemochromatosis it can be more than 20g. Learn more here about the development and quality assurance of healthdirect content.
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