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Iron-Rich Vegetarian Foods

The required daily intake of iron is 18mg per day. Read on to find out how you can satisfy that requirement.

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Iron-Rich Vegetarian Foods

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  1. Iron-Rich Vegetarian Foods

  2. Summary The required daily intake of iron is 18mg per day. Read on to find out how you can satisfy that requirement.

  3. Iron is an extremely important nutrient that helps with the smooth functioning of many bodily functions. If your diet lacks in the required intake of iron, you are prone to experience low energy levels, shortness of breath, headaches, irritability, dizziness or anaemia.

  4. You can opt for Doctor’s recommended Iron Supplement– Livogen iron tablets to satisfy your iron requirements. If you prefer the organic way more, here are a list of iron-rich vegetarian foods for you to indulge in:

  5. Legumes Legumes, beans, peas and lentils contain high quantities of iron. Other legume sources for iron include soybeans as they contain about 8.8mg of iron per cup. Tofu contains 3-3.6mg of iron. Cooked lentils provide 6.6mg of iron per cup! As far as cooked beans are concerned, white, lima, red kidney and navy beans offer 4.4-6.6mg of iron. A high amount of iron can be gleaned from chickpeas and black-eyes peas, with them providing around 4.6-5.2mg per cup.

  6. Seeds and nuts Include plenty of nuts and seeds to your meals. The seeds with the highest content of iron, 1.2-4.2mg per two tablespoons, are pumpkin, sesame, hemp and flax seeds. Hummus prepared from chickpeas also provides you up to 3mg of iron per half cup. Raw nuts and nut butters contain a bit of non-heme iron. Raw nuts such as almonds, cashews, pine nuts and macadamia nuts contain 1- 1.6mg of iron per ounce.

  7. Vegetables Vegetables contain non-heme iron that is known to be easily absorbed. Leafy greens such as spinach, kale, Swiss chard, collard and beet greens, when cooked, contain 2.5-6.4mg of iron per cup. Other iron-rich vegetables include broccoli, cabbage and Brussels sprouts that contain up to 1-1.8mg. Potatoes also contain significant amounts of iron such as 3.2mg. One cup of cooked white mushrooms contains 2.7mg of the nutrient.

  8. Fruits Prunes offer about 3mg of iron per cup. Olives, technically a fruit, provide up to 3.3mg of iron every 100gm. Yet another fruit is mulberries that provide 2.6mg of iron to your body.

  9. Whole grains A cooked cup of amaranth contains about 5.2mg of iron. A cup of cooked oats in the morning replenish your iron stores by 3.4mg. Quinoa, a gluten-free pseudo cereal, offers about 2.8mg of iron per cup when cooked.

  10. Coconut milk Each half cup of coconut milk provides the body with the nourishment of 3.8mg of iron

  11. Dark chocolate Dark chocolate contains significantly more nutrients, and is also as delicious as milk chocolate, if not more! It offers 3.3mg of iron per 28 grams. If you can’t glean the required amount of iron intake from natural sources, you can also opt for iron tablets. Talk to doctors for details about iron tablets benefitsto make an informed decision.

  12. Thank You www.livogen.in Image Source - eatthis.com, health.harvard.edu, gelateriepierino.com, verywellfit.com, cteonline.org, mashed.com, onegreenplanet.org/, garnett- powers.com/, completehealthnews.com, theendivechronicles.com, livestrong.com, alexfergus.com

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