Meat contains a lot of iron which is good for our health. A study shows man prefers to be vegetarian than to be non-vegetarian due to health issues. The daily dosage of iron for the average adult is between 8- 27 mg which is said by the national institute of health. In comparison to men and women, Women especially, breastfeeding pregnant older women needs more iron than men. We all know that meat is the best sources of iron; however, the vegetarians must have next option. There are so many vegetables that provide iron and have great tastes. Here are the lists of the iron reach vegetables the vegetarians as well not vegetarians must include in their meal to function the body properly. Here we listed ten vegetarian foods that have more iron than meat.
Top 10 Vegetarian Foods for Good Health
Spinach is reached in iron. The dark leafy spinach Just 3 cups provides the daily iron dose for the human body, which contains the 18mg of iron which is more in an amount found in 8oz steak.
The broccoli is reached with magnesium, vitamin K, and Vitamin C along with iron. The vitamin has an important role in the broccoli because it helps to absorb the iron easily in the human body. Besides being rich in iron, broccoli also contains various nutrients such as magnesium, vitamin K, and Vitamin C. Vitamin C is particularly important because it helps the body absorb the iron easier.
The lentils are rich in fibers, anemia iron, proteins, and potassium. A cup of lentils a day is enough to provide the iron required iron for a human body.
Kale contains the high amount of iron. It is also used for the treat anemia and fatigue because of more iron. Kale contains 3.6 mg of iron from the 3 cups. We can use it raw in burgers, salads or soups.
Check also: Scientific health benefits of ginger
- Bok Choy
Bok Choy is rich in vitamin A as well as iron, which is a cabbage with Chinese origin. We can be used more in our diet because it contains 1.8 mg of iron from 1 cup of this vegetable.
- Baked potato
We can eat it with melted yogurt and cheese, or with steamed broccoli. Three times the iron is found in the baked potato than the 3oz chicken serving.
- Sesame seeds
Sesame seeds contain more iron than other. Only eating 1 tablespoon of sesame seeds we can contains 1.3 mg of iron. We can eat it with any meal, sauce, and salad.
Cashews also contain iron but they are rich with more proteins.1/2 cups of cashews contains 4mg of iron.
Soybeans are the excellent source of iron and protein. A cup of soybean contains 8-9 mg of iron.
Chick peas are also rich in iron. A cup of chickpeas provides more than the half recommended amount of iron for daily dose for an adult.
These Vegetarian Foods are best to be healthy. If you are health conscious then you must include these vegetables to get the right amount of iron required by the body daily.