11 vegetarian foods with highest amount of iron

Iron is an essential mineral that plays a crucial role in maintaining overall health. It is a key component of hemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body, and myoglobin, which supplies oxygen to muscles. Without enough iron, the body cannot produce adequate healthy blood cells, leading to fatigue, weakness, poor concentration, and lowered immunity. Iron also supports muscle function, brain development, hormone balance, and the body’s natural ability to fight infections. As per experts, it is the fuel that keeps your body active, your mind sharp, and your immune system strong. Take a look at how much iron is needed and vegetarian sources of iron.

As per the National Institutes of Health, getting too little iron does not cause obvious symptoms. The body uses its stored iron in the muscles, liver, spleen, and bone marrow. However, when levels of iron stored in the body become low, iron deficiency anemia sets in. Red blood cells become smaller and contain less hemoglobin. As a result, blood carries less oxygen from the lungs throughout the body. Symptoms of iron deficiency anemia include GI upset, weakness, tiredness, lack of energy, and problems with concentration and memory. In addition, people with iron deficiency anemia are less able to fight off germs and infections, to work and exercise, and to control their body temperature. Infants and children with iron deficiency anemia might develop learning difficulties.

As per National Institutes of Health, the recommended amount of iron intake is mentioned here in the chart.

Iron content: 4 mg per 100 gmsHow to consume: One can add them to dough and make parathas. They also go well with dals as curry, or one can make soup or chutney. The dried leaves can be powdered and consumed with warm water as medicine.

Iron Content: 2.3–3 mg per 100 gmsHow to consume: Also known as Chaulai ke patte, these leaves are best enjoyed as saag, stir-fry, or one can then add to dough and make rotis.

Iron Content: 2.7 mg per 100 gmsHow to consume: It is suggested to lightly sauté or steam them before consumption. One can make parathas, soups, or even salad with the leaves. And if you want to eat them raw, then add to smoothie or shake to gain benefits.

Iron Content: 3.3 mg per 100 gmsHow to consume: This lentil can be used to make dal curry, or one can also make soup, khichdi, or sprout them for a healthy breakfast delight.

Iron content: 4.3–6 mg per 100 gmsHow to consume: Also known as kabuli chana and kala chana, they are best enjoyed once soaked overnight and then boiled. One can make chole curry, or can also make salad or soup.

Iron content: 15.7 mg per 100 gmsHow to consume: They are one of the highest in terms of iron content and can be used in curries, and one can also make kebabs, tikkis, soups, cheela, and salads.

Iron content: 14 mg per 100 gmsHow to consume: Make sure to roast them first and then add to laddoos, chutneys, salads, or soups. They can also be used to make sweet dishes in the form of crackers along with jaggery and peanuts.

Iron content: 8.8 mg per 100 gmsHow to consume: They taste best when roasted. One can also add the rotated ones to soup, salads, oatmeal, and even smoothies. When mixed with jaggery, they make for a healthy sweet snack.

Iron content: 2.9 mg per 100 gmsHow to consume: Make sure to soak it overnight to avoid acidity and bloating. The boiled ones can be converted into curry tempered with onion and tomato paste. It also goes well in the form of tikki or salad.

Iron content: 1 mg per 100 gmsHow to consume: The best way to consume is in the form of juice on an empty stomach along with lemon or amla in it. It can also be enjoyed in the form of salad or soup. One can also enjoy made dip or chutney.

Iron content: About 5.4 mg of iron per 100 gmsHow to consume: Add to soups, rice bowls, or stir-fries with soy sauce and veggies. And for breakfast, one can blend into smoothies for extra protein or scramble it with turmeric and veggies. One can also crumble or grill tofu and top it on salad with greens and light dressings.

All Images Courtesy: istock
Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.