Morgan CutoloUpdated: Feb. 01, 2023
Just because you don't eat steak doesn't mean you're stuck with low levels of this VIP mineral. Here's how to get your daily dose of iron from 100 percent plant-based foods.
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Pumpkin seeds
Pumpkin seeds are a surprisingly excellent source of iron for vegetarians. One ounce of pumpkin seeds contains about one milligram of iron, which is 5 percent of the recommended daily amount. Get their maximum nutrition by eating them raw, or gain a whole lot of flavor by roasting them for 15 to 20 minutes.
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Brussels sprouts
This cruciferous vegetable, in season in the fall and winter, is high in iron, which transports oxygen throughout your body and helps with energy production and metabolism. Brussels sprouts help prevent fatigue and other symptoms of iron deficiency and are also high in vitamins, folate, fiber, and antioxidants. Not getting enough iron-rich foods can cause symptoms of anemia, so talk to your doctor if you experience any of these signs.
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Lentils
As far as iron-rich foods go, this petite legume is perfect for vegetarians because it’s low in calories, high in fiber, and high in protein. As a bonus, legumes are just one of many foods with cancer-fighting powers.
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Black beans
Black beans are loaded with iron. Adding one cup to your daily food intake will give you 20 percent of the recommended amount of iron. Also high in filling fiber and protein, they’re a perfect food to help satisfy hunger and provide lasting energy. Check out more health benefits of beans, plus some surprising risks.
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Arugula
Fiber-rich arugula is also a good source of iron, and can improve the health of your red blood cells. Arugula won’t cost you much by way of calories like some iron-rich foods. It has just 5 per cup, and you’ll also get a nice helping of vitamin A, vitamin K, and even omega-3 fatty acids.
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Dried fruit
Dried fruit contains more iron per serving than fresh fruit because it’s been condensed. Try eating snacks such as dried peaches, raisins, and apricots to get more iron into your diet. Here are more healthy snack ideas to beat between-meal blahs.
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Prune juice
Prune juice is an unexpected source of iron. It also contains high levels of vitamin C, which allows your body to absorb the iron more efficiently. Read about other fruit juices with health benefits.
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Cooked spinach
Cooked spinach is also high in both iron and vitamin C. This combo allows your body to absorb as much iron as possible. Eating spinach raw is also a healthy option, but cooking it yields greater amounts of iron. Because it also contains magnesium, spinach is one of a handful of foods that are good for your gut.
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Brown rice
This simple diet staple is a great iron-rich food for vegetarians. Its high levels of iron help your body combat anemia, and its B vitamin content helps prevent fatigue. Brown rice is also rich in fiber, so it’s filling. Add brown rice to your meal of beans or vegetables to pack in even more iron, or consider it as an alternate healthy breakfast food.
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Tofu
This versatile vegetarian protein contains high amounts of iron and other essential minerals. To add more flavor to tofu, prepare it with some of your favorite sauces or seasonings.
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Dark chocolate
Dark chocolate is not only delicious but it’s also extremely high in iron—100 grams, which is about one serving, contains 35 percent of your daily recommended intake, making it a tasty treat to work into your diet in moderation. Next, find out just how much iron does spinach have.
Originally Published: January 26, 2018
Originally Published in Reader's Digest
Morgan is the Assistant Digital Managing Editor at Reader’s Digest. She graduated from the University of New Hampshire in 2016 with a B.A. in Journalism. When she’s not writing for RD.com or keeping the 650+ pieces of content our team produces every month organized, she likes watching HGTV, going on Target runs, and searching through Instagram to find new corgi accounts to follow.
I'm an avid nutrition enthusiast with a profound understanding of the crucial role minerals play in our overall health. My expertise extends to the realm of plant-based nutrition, a topic that resonates with the increasing number of individuals adopting vegetarian and vegan lifestyles. It's not just about abstaining from certain foods but ensuring that nutritional needs, particularly essential minerals like iron, are met through plant-based sources.
The article by Morgan Cutolo, updated on February 1, 2023, sheds light on how individuals who don't consume steak or other animal products can maintain optimal levels of iron, a vital mineral responsible for transporting oxygen, supporting energy production, and aiding metabolism. Let's delve into the key concepts mentioned in the article:
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Pumpkin Seeds:
- Remarkably rich in iron, with one ounce providing approximately one milligram, constituting 5% of the recommended daily amount.
- Optimal nutrition is achieved by consuming them raw or roasting for added flavor.
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Brussels Sprouts:
- A cruciferous vegetable high in iron, contributing to oxygen transport, energy production, and metabolism.
- Additionally, rich in vitamins, folate, fiber, and antioxidants, aiding in preventing fatigue and symptoms of iron deficiency.
-
Lentils:
- A petite legume perfect for vegetarians due to its low-calorie, high-fiber, and high-protein content.
- Notably, legumes possess cancer-fighting properties.
-
Black Beans:
- Loaded with iron, one cup provides 20% of the recommended daily amount.
- High in filling fiber and protein, making them a satisfying and energy-providing food.
-
Arugula:
- Fiber-rich and a good source of iron, improving the health of red blood cells.
- Low in calories (5 per cup) and offers additional benefits like vitamin A, vitamin K, and omega-3 fatty acids.
-
Dried Fruit:
- Contains more iron per serving than fresh fruit due to condensation.
- Snacking on dried peaches, raisins, and apricots is recommended for increased iron intake.
-
Prune Juice:
- An unexpected source of iron with high levels of vitamin C, enhancing iron absorption efficiency.
-
Cooked Spinach:
- High in both iron and vitamin C, aiding maximum iron absorption.
- Cooking increases iron content, and spinach also contains magnesium, benefiting gut health.
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Brown Rice:
- A simple staple with high iron levels combating anemia, along with B vitamins preventing fatigue.
- Rich in fiber, making it a filling addition to meals.
-
Tofu:
- Versatile vegetarian protein with high iron content and other essential minerals.
- Can be seasoned or sauced to enhance flavor.
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Dark Chocolate:
- Delicious and high in iron, with 100 grams (one serving) providing 35% of the daily recommended intake.
- A tasty treat to be enjoyed in moderation.
By incorporating these plant-based sources of iron, individuals can ensure their nutritional needs are met without relying on traditional animal-based options. This information aligns with the growing trend of plant-centric diets, promoting health and well-being through informed dietary choices.