5 iron food sources that are great for vegetarians

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Iron is one of the nutrients that most people often disregard because they feel it is not as important as the other vitamins and minerals. However, iron is very important for the body because it helps in the production of blood cells, in the repair and growth of muscles, and practically in every muscle-related body function.

While animal protein and meat remain to be the best source of this mineral, there are also plant-based food sources that can provide the body with enough iron to function. This is also essential for people who are vegetarians to avoid developing iron deficiency.

This is a list of the top 5 iron food sources that can be eaten by vegetarians or those who prefer to eat more vegetables than red meat.

1) Seeded Bagel

The Greatist recommends consuming bagels with sesame or poppy seeds to provide you with a third of the daily iron needs. If you prefer not to eat carbs, you can always toast seeds similar to sesame or poppy like sunflower and pumpkin seeds for a healthy, iron-rich snacks.

2) Dark Chocolate, Cocoa Powder

Sweet tooth and chocolate lovers, rejoice! According to One Green Planet, dark chocolate with about 70 to 85 percent of cacao solids has more iron than that of an ounce of beef. Based on reports, three ounces of dark chocolates have 10.12 mg of iron, a higher amount than three ounces of cooked ground beef, which only have 2.11 mg of iron.

3) Tofu

Care 2 writes that besides being a great alternative for meat, a cup of tofu has about 6.6 mg of iron, which is 11 mg away for achieving the daily recommended iron intake of women age 19 to 50. This will be the best way to beat out iron deficient amount vegans and people who don’t consider red meat in their diet.

4) Quinoa

This superfood has more to offer and iron is one of them, The Greatist adds. Besides being gluten-free and rich in protein, a cup of quinoa has an iron content similar to 15 percent of the daily recommended intake among adults. Furthermore, being a versatile ingredient, you can easily incorporate this healthy food in most of your dishes, say adding it on stuffings or even pastries.

5) Dark Green Leafy Vegetables

Greens are rich in iron too, especially when they are cooked, One Green Planet adds. A sample vegetable would be cooked spinach, which has about 6.43 mg of iron in a cup.