List of Iron-Rich Foods for Vegetarians

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Most vegetarian sources of iron contain vitamin C or are easily paired with foods rich in this vitamin. This may be why vegetarians do not suffer from iron deficiency at a greater rate than omnivores according to the Vegetarian Resource Group.

List of Iron-Rich Foods for Vegetarians


Pumpkin Seeds

Raw pumpkin seeds provide 30 percent of the Recommended Daily Value for iron. 

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Beans
 A half-cup serving of beans provides about 10 percent of your daily iron needs. Soybean products such are so rich in iron. Supplying about 10 to 15 percent iron per 4-oz. serving. You can help your body absorb most of this iron by preparing dishes that combine beans with foods rich in vitamin C.

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Vegetables
Eating a wide variety of green vegetables will help you meet your iron needs. Green Pea, cabbage and tomatoes contribute both iron and vitamin C to your diet. 

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Grains
You can also serve naturally high in iron brown rice with vegetables or beans. 

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Potatoes
Potatoes contain both iron and vitamin C. They can be easily combined with other iron-rich foods either as a side dish or part of the main recipe. Try adding potatoes to chilli, curried lentils and other Indian dishes. Mashed potatoes are also a great idea!

 
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So Eat these Iron-Rich Foods everyday and be healthy.
Eat Vegetarian ! Be Vegetarian and Promote Vegetarianism!!!

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