Hey there, viewers!

Red meat, shellfish, regular fish, poultry, and eggs are definitely some of the richest sources of iron. But what if you’re on a plant-based diet? Does this mean vegetarians and vegans have to be iron deficient? Certainly not! There are non-meat iron sources that vegans and vegetarians can rely on to get their daily iron fix. In today’s blog, we’ll be talking about high-iron foods that aren’t just meat. Which veggie made it to the top of our list? Are potatoes and oats good food choices when it comes to high iron? What about dark chocolate and quinoa?

1.Leafy green:



 Your body cannot make iron. That’s why you need to get it from your food. If you’re an adult, you’ll need 8 to 18 milligrams of iron every. Leafy greens are known to be highly nutritious. These include vegetables such as spinach, kale, and collard greens. These can give you anywhere between 3 to 7 milligrams of iron for every cooked cup. This is between 14 to 36% of your body’s daily requirement of iron. For instance, if you eat 100 grams of spinach, you’re getting more iron than you would with the same amount of meat. The same amount of spinach can give you 2 times the iron you get from salmon. It’s difficult to eat 100 grams of raw leafy greens as they tend to be very lightweight. The best way is to cook them before eating. Spinach soup is definitely a very healthy way to get your daily dose of iron. Plus, you’ll get a lot of fiber, which will keep your gut healthy and happy. To give you a rough idea, one cup of cooked swiss chard will meet 22% of your recommended daily iron intake. The same is true for beet greens. Spinach gives you a bit more iron content. One cup of cooked spinach will meet 36% of your daily iron needs. Do you like eating leafy green veggies? Which is your favorite? Share in comments

2.Potatoes:



 Potatoes form an important part of most diets around the world. One advantage of eating potatoes is that they’re packed with iron. This iron is, however, mostly in the skin of the vegetable. One unpeeled potato weighing around 10.5 ounces can give you as much as 3 milligrams of iron. This amounts to about 18% of the iron your body requires on a daily basis. If you have sweet potatoes, you get a bit less. About 2 milligrams for the same size, which comes to 12% of your requirement. Along with the iron, potatoes are also packed with fiber. When you have a portion of potato, it can give you nearly half of the vitamin C and B6 your body needs every day.

3.Oats:



 Oats are so tasty, and can easily be added to your diet. They’re a great source of iron. When you eat a cup of cooked oats, you get as much as 3 to 4 milligrams of iron. This comes to about 20% of your body’s daily needs. Along with iron, oats are a great source of zinc, magnesium, and folate. It also comes with a soluble fiber called beta-glucan, which helps improve your gut health. This fiber can also help bring down your cholesterol and blood sugar levels.

4.Dark chocolate:



 Chocolate is usually not seen as a food that’s good for your health. But in reality, that’s only valid for milk chocolate. Dark chocolate, on the other hand, has more nutrients in it and also comes with a good amount of iron. You’ll need to make sure the chocolate has at least 70% cacao (kuh-cow). For every ounce of dark chocolate, you get as much as 3 milligrams of iron. This equates to around 17% of the iron your body requires on a daily basis. Along with the fiber, dark chocolate has magnesium and copper. Dark chocolate is also packed with antioxidants, which can help protect your body from cell damage from free radicals. These antioxidants can also help prevent chronic diseases. Dark chocolate can also help regulate cortisol, the stress hormone.

5.Quinoa:



 Quinoa has become a popular breakfast meal lately, thanks to the awesome health benefits it has to offer. It’s packed with vitamins, minerals, and protein. One cup of cooked quinoa can give you as much as 3 milligrams of iron, which translates to 17% of your body’s daily requirement. Quinoa also comes packed with antioxidants, which help reduce the chances of medical conditions like type-2 diabetes and high blood pressure. Quinoa also has the added benefit of being gluten-free.

6.Prune Juice:



 Prune juice is commonly used for people who need a laxative effect. It’s very useful for people suffering from constipation. Prune juice also has a good amount of iron in it. One cup of prune juice can give you as much as 3 milligrams of iron. This means your body will get 17% of the iron it needs every day. If you just eat the prunes, you will only get half the iron for the same amount of consumption. Along with the iron, prune juice will also give your body other important nutrients such as vitamins C and B6, fiber, and potassium.

7.Mushrooms:



 Even if all mushrooms aren’t the same, certain varieties are packed with iron. One cup of white mushrooms that have been cooked, for example, can give you as much as 3 milligrams of iron. This translates to 17% of your body’s daily requirement. If you have oyster mushrooms you’ll get twice that amount of iron. But when you consume the portobello or shiitake varieties, you will get very little iron from them.

8.Tomato paste:



 When you eat raw tomatoes, you get very little iron. But that’s not the case with dried tomatoes. If you eat half a cup of tomato paste you will get around 4 milligrams of iron. That amounts to 22% of your daily requirement. Instead, if you have tomato sauce, one cup will give you about 2 milligrams of iron. That’s half the iron you would get from just half a cup of tomato paste. Half a cup of sun-dried tomatoes can give you anywhere between 1 milligram to 3 milligrams of iron. Along with iron, tomatoes have other nutritional benefits as well. They’re rich in vitamin C. This is important, as vitamin C can help your body absorb iron more efficiently. They also have lycopene, which protects you from sunburn.

9.Olives:



 Olives are part of a lot of recipes, and they’re even eaten as a side dish or a starter. One of the advantages of eating olives is the good amount of iron you get from them. When you eat around 3 to 4 ounces of olives, you get more than 3 milligrams of iron. Along with iron, olives provide other nutritional benefits such as vitamins A and E, as well as fiber. They also have a few plant compounds that can help reduce heart-related diseases.

10.Beans and peas:



 Our parents tried very hard to make us eat beans and peas growing up. Turns out they were right about the nutritional benefits of these veggies. Beans and peas are very well known for having a significant amount of iron. One cup of cooked kidney beans, lima beans, or soybeans will give you anywhere between 4 milligrams to 7 milligrams of iron. This means you would get a whopping 24 to 37% of your body’s daily requirement. The highest iron among peas is from chickpeas and black-eyed peas. One cooked cup from either of them will give you about 5 milligrams of iron. This means your body will get around 29% of the iron it needs on a daily basis. Along with providing a good amount of iron, beans and peas can also be great sources of fiber. They also come with important complex carbs and other nutrients such as potassium, folate, and manganese. Research has shown that eating beans and peas can help lower your blood pressure as well as your cholesterol. They can also help reduce your belly fat too.

11.Pumpkin seeds:



 How about a tasty portable snack that’s rich in iron as well? We’re talking about pumpkin seeds! They’re loaded with nutrients, and are a super great snack you can munch on when those hunger pangs kick in. A one-ounce serving of pumpkin seeds will give you more than 2 milligrams of iron, which would be around 15% of your daily iron requirement. Not just this, you’ll also get loads of antioxidants, like vitamin K, zinc, and manganese. Pumpkin seeds are also one of the best sources of magnesium. 

Are you planning on including any of these iron-rich foods in your diet? Let us know in the comments below!