A Smart Gateway to India…You’ll love it!
WelcomeNRI.com is being viewed in 124 Countries as of NOW.

WelcomeNRI.com is being viewed in 124 Countries as of NOW.
List of Iron-Rich Foods for Vegetarians

Overview

The human body absorbs heme iron--found only in meat and eggs--more easily than it absorbs the non-heme iron provided by vegetables. When non-heme iron is consumed with vitamin C, however, the body absorbs it at least as easily as iron from animal sources. Fortunately, most vegetarian sources of iron also contain vitamin C or are easily paired with foods rich in this vitamin. This may be why vegetarians do not suffer from iron deficiency at a greater rate than omnivores, according to the Vegetarian Resource Group.


Pumpkin Seeds


Raw pumpkin seeds provide 30 percent of the Recommended Daily Value for iron. When roasted, they supply about 15 percent, approximately the same as other seeds. Nuts such as almonds, cashews and Brazil nuts provide 8 to 10 percent of your daily iron needs. Grab a handful of nuts for a quick snack, or blend them into savory sandwich spreads and pates. Experiment with recipes that combine nuts or seeds with garlic, spices, sun-dried tomatoes or olives. Serve with crackers and raw vegetables or toss with pasta.


Beans


A half-cup serving of beans provides about 10 percent of your daily iron needs. Soybean products such as tofu and tempeh are also rich in iron, supplying about 10 to 15 percent iron per 4-oz. serving. You can help your body absorb most of this iron by preparing dishes that combine beans with foods rich in vitamin C. Examples include tomato and bean salad, vegetarian chili, tomato-based soup, tempeh sloppy Joes and tofu-vegetable stir fry. You may also want to add fresh bean sprouts to your diet, as they contain both iron and vitamin C. Toss bean sprouts into salad, soup, scrambled eggs and stir fry, or use in place of lettuce on sandwiches.


Vegetables


Eating a wide variety of vegetables will help you meet your iron needs. Spinach, collard greens, kale, broccoli, peas, brussels sprouts, bok choy and tomatoes contribute both iron and vitamin C to your diet. Spinach is particularly iron-rich, providing 36 percent of your daily need per cooked cup.These vegetables also go well with other iron-rich foods, such as tofu, tempeh and beans.


Grains


Many cereals and pastas are fortified with iron; read nutritional labels for the best choices. For a whole grain naturally high in iron, try quinoa or amaranth in place of brown rice and serve with vegetables or beans. For an iron-rich whole-grain breakfast, make hot cereal out of oats or buckwheat. To get your day started with even more iron, add nuts or seeds and some vitamin C-rich fruit, such as blueberries or strawberries, to your cereal.


Eggs


Two eggs contain about 8 percent of the daily value for iron. Most of the iron found in eggs is heme iron that will be easily absorbed, and will also help your body better absorb non-heme iron from vegetable sources. To get the most out of your eggs, combine with iron-rich vegetables such as spinach, broccoli, beans, bean sprouts or potatoes. Tomatoes, which provide some iron and a lot of vitamin C, also go particularly well with eggs.


Molasses


One tablespoon of blackstrap molasses provides 15 percent of the Recommended Daily Value for iron. Try mixing molasses with warm milk for a relaxing treat. If you like the flavor, consider adding it to your morning cereal.


Featured Products

Body Burn and Scars

Scars and body burns are very ..

More..

Head Disorders

Head contains hair on outside and brain..

More..

Stomach Disorders

Stomach is the main functioning part..

More..

Chest Problem

Our respiratory system is very sensitive..

More..
View All
Dadi Maa Ka Khazana
From The Health Magazines

Heart & Blood Pressure Problems

Heart is the most vital organ of the body which may be protected by any means.

Read More..

Head Disorders

Head contains hair on outside and brain inside.

Read More..

Stomach Disorders

Stomach is the main functioning part of our digestive system.

Read More..

Chest Problems

Our respiratory system is very sensitive and get infected by polluted or toxins containing ,

Read More..
More Links

Popular Links

Disclaimer >>
WelcomeNRI.com has provided this material for your information. It is not intended to substitute for the medical expertise and advice of your primary health care provider. We encourage you to discuss any decisions about treatment or care with your health care provider. The mention of any product, service, or therapy is not an endorsement by WelcomeNRI.com. The information offered on the displayed page and other related pages of the topic is not proposed to replace or discourage taking guidance of a doctor currently treating you. Any submission of the material on these pages is at reader’s prudence and own accountability. If you have any or constant health state or your symptoms are rigorous, please seek advice from a qualified medical doctor. Content on this page and related pages and suggested remedies have not been checked by USFDA and IMC- India. WelcomeNRI.com claims no responsibility for any contents and remedies mentioned any where on this website.
A Smart Gateway to India…You’ll love it!

Recommend This Website To Your Friend

Your Name:  
Friend Name:  
Your Email ID:  
Friend Email ID:  
Your Message(Optional):