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Nearly all vegans and vegetarians take care of the amount of iron that they take through the diet. According to the National Institute of Health, the recommended amount of iron on a daily basis for adult people is 8 – 27 mg.

In addition, men may take lower amounts, whereas breastfeeding and pregnant women are recommended to take much more. Iron consists of two main components: myoglobin and hemoglobin.

In fact, myoglobin represents a part of the muscle cells which hold oxygen in the body, whereas hemoglobin, as part of the red blood cells, transports the oxygen to the tissues.


Nearly 80 % of the world’s population lacks iron, whereas 30 % may suffer from iron epidemic. Some of the symptoms of iron deficiency epidemic are:

• Dizziness
• Cold feet and hands
• IBS or leaky gut
• Bad concentration
• Weak immune system
• Brittle nails
• Headaches
• Irregular or fast heart rate
• Tongue soreness or swelling
• Shortness of breath
• Pale skin
• Fatigue
• Weakness

People with higher risk of experiencing anemia are:

• Cancer patients
• Pregnant women
• People with heart damage
• People with bad diet
• People who constantly donate blood
• Children and infants, particularly those who were born prematurely
• Childbearing-age women, particularly those with heavy menstrual bleeding
• People with gastrointestinal issues

Over the years, the meat is considered to be the greatest source of meat, so vegetarians have to find their own sources of iron in order to intake the recommended amount of iron on a daily basis.

What is really important is that you can prepare taste meals at home, which are rich in iron. Here are some of them.


1. Kidney beans

A cup of kidney beans contains nearly 3 – 4 mg of iron. Kidney beans are very healthy, and are usually combined with meat.

2. Swiss chard

A cup of Swiss chard has 4 mf of iron that is much more than a hamburger of 6 ounces. Swiss chard has also other healthy nutrients, such as: folates, omega-3 fat, Vitamin A, Vitamin C and Vitamin K.

3. Chickpeas

A cup of chickpeas contains 4.7 mg of iron. It is much more than a half of the daily recommended dose of iron for adult men.

You can combine chickpeas with cucumber, feta or tomatoes and prepare crunchy or savory side snacks.

4. Cashews

All nuts are rich in proteins, contains great amounts of iron. Nuts are especially recommended for vegetarians. A ¼ cup of cashews has 2 g of iron.

5. Baked Potato

One backed potato contains 3 times more iron than a 3-ounce chicken. You can combine baked potatoes with melted cheese, steamed broccoli, or Greek yoghurt in order to prepare a delicious meal.

6. Kale

There cups contain 3.5 mg of iron. Kale is used to treat fatigue and anemia, because it is loaded with iron. Iron-deficiency anemia is caused by decreased number of red blood cells, which occurs as a result of iron deficiency. If you cannot consume raw kale, you can add it in soups, burgers, or sauté it.

7. Broccoli

Broccoli is not only rich in iron, but it also contains other healthy nutrients, such as: Vitamin K as well as magnesium. In addition, it contains great amounts of Vitamin C that stimulates the absorption of iron.

8. Spinach

Spinach, as well as other dark green leafy vegetables, is rich in iron. Three cups of spinach contain 18 mg of iron, which is much more than a steak. One spinach salad is able to supply the organism with the recommended daily amount of iron.

9. Lentils

A cup of lentils contain much more iron than a steak. In addition, lentils also contain proteins, dietary fiber and potassium. Lentils can be cooked with soup or added in salads.

10. Bok Choy

Bok Choy, a Chinese cabbage, contains great amounts of Vitamin A. Moreover, a cup of Bok Choy has 1.8 mg of iron. Bok Choy can be consumed saluted or steamed.

11. Sesame seeds

A tablespoon of seeds has 1.3 mg of iron. It should be included in your diet. In addition, you can add sesame seeds in salads, or use them in sauces, dressings, or salsa.

12. Soybeans

A cup of soybeans contains 8 – 9 mg of iron. In addition, soybeans are rich in proteins (they are among the 20 foods that contain high amounts of proteins). When you buy soybeans, you should look for organic ones, as the traditional soy products are GM.

13. Dark chocolate

Dark chocolate has numerous health benefits. In fact, it enhances teeth and skin health, eliminates anxiety and stimulates the intake of iron. 1-ounce dark chocolate has 2 – 3 mg of iron, which is much more than a beef.

14. Tofu

A ½ cup of tofu has 3 mg of iron. Tofu can be used in numerous ways.

15. Black beans

Black beans are not only rich in iron, but they also contain fiber and proteins. A ½ cup of black beans has 1.8 mg of iron.

16. Pumpkin seeds

A cup of pumpkin seeds contains more than 2 mg of iron. You can add the seeds in muffin recipes, bread, or use it as a crunchy salad dressing.


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