10 Iron Rich Foods for Vegetarians
Iron deficiency may cause: dizziness, general fatigue, pale skin, weakness, breathing problems, tingling feeling in the legs, swelling of tongue or tongue soreness, fast or irregular heartbeat, brittle nails, headache and cold hands and feet. Iron deficiency can be found more in pregnant women as they need sufficient amount of iron for their growing babies. Therefore, a pregnant woman needs to be careful taking healthy and nutritious foods also rich in iron.
I am here mentioning 10 iron rich foods for vegerarians that can be easily collected, processed and enjoyed:
1. Arugula: This green is very low in calorie. It has 8% iron and 25% vitamin C. It can be enjoyed in green leafy salads, in soup, as pizza topping, with pasta and other dishes.
2. Black Beans: It has 27% iron. Black beans should be cooked well before eating.
3. Brussels Sprouts: It has 7% iron and 141% vitamin C. It can be enjoyed with pasta and other vegetables.
4. Dried Apricots: 35% iron and 15% vitamin C are present in dried apricots. It can be used with hot or cold cereal with green salad.
5. Dried Peaches: Dried peaches have 3% iron and 1% vitamin C. It can be taken as snacks or can be used with fruit and nut mixes.
6. Oatmeal: Oatmeal has a very high amount of iron i.e., 33%. Many of us take it at breakfast. It can be boiled and enjoyed with honey, milk, cheese or raisins.
7. Pinto Beans: It has 3% iron and 10% vitamin C. It can be used in soups, green salads or in a sandwich.
8. Pumpkin Seeds: 18% iron is present in pumpkin seeds. Fried pumpkin seeds are very tasty.
9. Raisins: Raisins contain 10% iron and 3% vitamin C. It can be taken plain or can be used in salad or in cookies or in oatmeal.
10. Soya beans: Probably soya bean is the most iron rich food among vegetables. It is a great source of iron for vegetarians. 87% iron and 10% vitamin C are present in soya bean. Cooked soya beans should be taken as a meal.
In addition, in order to absorb iron from vegetables we need to take vitamin C either as a supplement or from another source foods.
Daily Values (%) are based on a 2,000 calorie diet.
In this regard you can watch the video:
Iron deficiency may cause: dizziness, general fatigue, pale skin, weakness, breathing problems, tingling feeling in the legs, swelling of tongue or tongue soreness, fast or irregular heartbeat, brittle nails, headache and cold hands and feet. Iron deficiency can be found more in pregnant women as they need sufficient amount of iron for their growing babies. Therefore, a pregnant woman needs to be careful taking healthy and nutritious foods also rich in iron.
I am here mentioning 10 iron rich foods for vegerarians that can be easily collected, processed and enjoyed:
1. Arugula: This green is very low in calorie. It has 8% iron and 25% vitamin C. It can be enjoyed in green leafy salads, in soup, as pizza topping, with pasta and other dishes.
2. Black Beans: It has 27% iron. Black beans should be cooked well before eating.
3. Brussels Sprouts: It has 7% iron and 141% vitamin C. It can be enjoyed with pasta and other vegetables.
4. Dried Apricots: 35% iron and 15% vitamin C are present in dried apricots. It can be used with hot or cold cereal with green salad.
5. Dried Peaches: Dried peaches have 3% iron and 1% vitamin C. It can be taken as snacks or can be used with fruit and nut mixes.
6. Oatmeal: Oatmeal has a very high amount of iron i.e., 33%. Many of us take it at breakfast. It can be boiled and enjoyed with honey, milk, cheese or raisins.
7. Pinto Beans: It has 3% iron and 10% vitamin C. It can be used in soups, green salads or in a sandwich.
8. Pumpkin Seeds: 18% iron is present in pumpkin seeds. Fried pumpkin seeds are very tasty.
9. Raisins: Raisins contain 10% iron and 3% vitamin C. It can be taken plain or can be used in salad or in cookies or in oatmeal.
10. Soya beans: Probably soya bean is the most iron rich food among vegetables. It is a great source of iron for vegetarians. 87% iron and 10% vitamin C are present in soya bean. Cooked soya beans should be taken as a meal.
In addition, in order to absorb iron from vegetables we need to take vitamin C either as a supplement or from another source foods.
Daily Values (%) are based on a 2,000 calorie diet.
In this regard you can watch the video:
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