In addition to meat and animal products, there are several dietary sources of iron that can meet your needs in this precious metal for the body, even if you do not eat meat.
Heme iron, which is more abundant in animal products, is more easily absorbed by the body. However, those who follow plant-based diets are no more likely than others to become iron deficient, provided they make sure to eat a wide variety of foods. And if a vegan or vegetarian diet is mainly based on vegetables, you may reasonably wonder: Which ones are the richest in iron vegetables;
A person’s daily iron needs vary depending on age, health, and whether they are pregnant or breastfeeding. Adult women ages 19-50 need 18 mg. After age 50, most adults need 8 mg. During pregnancy, a woman’s iron needs increase to 27 mg per day.
What are the most iron-rich vegetables?
According to ladylike, there are several vegetables which are rich in iron and which can help vegetarians and vegans maintain normal iron levels in their bodies. Some of these vegetables are spinach, peas and chard. But let’s take a closer look:
Spinach
Richer in vital nutrients than lettuce and high in water content, spinach is a delicious and nutritious choice for salads. It offers 4 mg of iron per 150g serving. Try mixing it with one of the vegetables below to increase the iron content of a salad even more.
Peas
Boiled peas contain 2.46 mg of iron per cup. It is a great choice for a light meal and also pairs well with other vegetables. Peas can also add extra texture to an iron-rich chard and spinach salad.
White beet
Swiss chard is a vegetable very low in calories, carbohydrates, sugars and fat, but at the same time rich in fiber, vitamins, antioxidants and of course in iron. It offers 3.4 mg of iron per 15 g serving. Try mixing it with spinach for an iron-rich salad.
Beetroot sprouts
Like all greens, beets are full of nutrients and an ideal addition to a balanced diet. So in addition to vitamin A, C and polyphenols, a 100g portion of beetroot sprouts offers 1.9 mg of iron.
Green cabbage
It is a “superfood” vegetable that belongs to the cruciferous vegetable category, like broccoli and cauliflower. Although most people consume it as a side dish in salads, try it also cooked in savory recipes. A 200g serving contains 0.94mg of iron.
Brussels sprouts
Brussels sprouts are really healthy. This is because despite the few calories they contain – less than 40 per cup – they provide an incredible amount of nutrients: vitamins, minerals, antioxidants as well as some protein. Per 150gr portion they offer 2.13 mg of iron.
Chanterelle mushrooms
Mushrooms have high nutritional value. It is high in protein and low in saturated fat, sodium and no cholesterol. Due to the presence of all the essential amino acids, they are of high quality, far superior to vegetable proteins, so close to the quality of animal proteins. This low-calorie treat offers 6.94 mg of iron per 200 g serving.
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