Top 10 Iron-Rich Food For Vegetarians

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Iron is one of the important minerals in your body. Your body needs iron to perform various functions of your body. The most important function of iron is the production of blood in your body.

Iron is the mineral that helps to produce hemoglobin or red blood cells in your blood vessels. In addition to this, iron gives you lots of other health benefits like Improve immunity power and support skin and hair.

Many people think that non-vegetarian foods get the most iron. But that is a misconception.

So the next question you will be asking is how do vegetarians get enough iron? So today we will answer this question comprehensively.

We will give an iron-rich vegetarians list that contains top iron rich foods for vegetarians. You will get enough iron that your body needs by adding these best vegetarian iron rich foods. Below are the best iron containing foods for vegetarians.

1- Soybean

Iron-Rich Food For Vegetarians

Soybean is one of the iron-rich food for vegetarians. You will get 20mg of iron from 100gm soybean. Soybean is also a tasty food that you can make so many delicious recipes with that.

It is also a nutritious food that high in protein. You will get 52gm Protine from 100gm of soybean. So you can include this in your weight gain diet.

Soybeans are one of the iron-rich food that protects from prostate cancer. So soybean is a source of various health benefits. Try to include this in your vegetarian diet to get enough iron.

2- Quinoa

Iron-Rich Food For Vegetarians

Quinoa is the second iron-rich food for vegetarians. 100gm of quinoa contains 1.5mg of iron. It is a nutritious food that helps to lower blood sugar and maintain a healthy sugar level.

Quinoa also high in fiber. You will get 16gm fiber per 100gm quinoa. Fiber very helpful to lower blood cholesterol levels. So overall quinoa is a great source of several nutrients.

So you can include this best iron-rich food in your healthy diet.

3- Oats

Iron-Rich Food For Vegetarians

You can make a healthy and iron-rich breakfast with oats. Oats are one of the foods that help to lower blood pressure and lose weight fast m. Therefore many people use oats as breakfast.

Oats contain 4.7mg high-quality iron per 100gm. Oats are rich in antioxidants so they will reduce the chances of heart diseases. We live in a time when heart disease is very common.

So including lots of antioxidant foods in your diet will help you to get rid of these types of health problems. So this is another iron-rich food for vegetarians to get enough iron.

4- Tomatoes

Iron-Rich Food For Vegetarians

Tomatoes are another iron-rich food for vegetarians. You will get 0.47mg iron from 100 tomatoes. Tomato is also a vegetable that can be easily included in your daily diet.

We usually include tomatoes in most of the foods we make. If you do not usually do this, try to include tomatoes in every possible food. Then you can easily get the iron you need.

This is also one of the cheapest iron-rich food for vegetarians. So try to include this nutritious food to get enough iron that you need.

5- Mushroom

Iron-Rich Food For Vegetarians

Mushroom is another iron-containing food for vegetarians. Mushroom is also delicious vegan food. You will get 0.5mg iron from 100gm mushroom. It’s not too but, it will give you some iron.

It is also a low-calorie high fiber food that you can eat. It is the best natural aid for heart diseases and some types of cancers. You can make a variety of delicious and healthy recipes with mushrooms.

So, the mushroom is one of the best food high in iron for vegetarians. So try to eat some mushrooms every day.

6- Potatoes

Potatoes are another iron-rich food for vegetarians. Potatoes are a great source of vitamin B6 and vitamin C. 100gm potatoes come with 0.8mg high-quality iron.

You can eat potatoes for breakfast, lunch, and dinner. Potatoes are like a storehouse of various nutrients. Eating potatoes help you to control your blood sugar. So try to include Potatoes in your foods.

7- Lentils

Lentils are another iron containing foods for vegetarians. You will get 3.3mg of iron from 100gm boiled lentils. If you have high cholesterol, then this is the best iron-rich food for you.

The high-quality fiber content in lentils helps you to lower bad cholesterol. It is also a great food for your heart health. So lentils are one of the best food rich in iron for vegans.

8- Beans

Beans are the other best food rich in iron for vegans. Beans are high in high-quality iron. You will get 5.1mg iron from 100gm of beans. Beans are one of the high protein food for a vegan.

100gm of iron comes with 21gm of high-quality protein. Beans are a great source of antioxidants so; you can protect your heart health by eating beans regularly.

Beans also reduce some types of cancers. So try to eat beans regularly.

9- Spinach

Spinach is another iron-rich food for vegetarians. 100gm spinach contains 4mg high-quality iron. It is a great food that helps to prevent cancer.

Many of us suffering from hypertension spinach is one of the best aid for them. Spinach is very cheap and, anyone easily gets it. So eat spinach to get these health benefits.

10- Pumpkin seeds

Pumpkin seeds are the last iron-rich food in my iron-rich foods vegetarian list. Pumpkin seeds are also a great source of high-quality iron. 100gm of pumpkin seeds contains 3.3mg of iron.

Pumpkin seeds are high in antioxidants. It is also a great food that helps you to lower the chances of heart disease.

Benefits of iron-rich foods

Improves Oxygen Supply

Eating lots of iron-rich foods helps to improve the supply of oxygen to every part of your body. Oxygen need for the proper functioning of your body. Iron produces a protein called hemoglobin.

Hemoglobin is regulated by the proper supply of oxygen. So this is one of the health benefits of eating iron-rich foods.

Boost Energy

Iron produces one more protein called myoglobin. Myoglobin helps to boost your energy level. We need high energy to perform our works properly.

And long-lasting energy is important when we doing exercises. So eating iron-containing foods helps you to achieve these health benefits.

Support Immune System

Iron is the best supporter of the immune system. Eating lots of iron containing foods helps you to boost your immune system.

High immunity power is very important nowadays. So if you want to boost your immune system so try to eat lots of iron-rich foods.

Improve your mood

Iron helps you to stay always positive. Positivity is important in everything. If you want to succeed in your life, then you need a positive mindset. Several things destroy your positive mindset.

Iron deficiency is one of them. So eating iron-rich foods help you to improve your mood and stay always positive.


In this article, I included the top 10 iron-rich food for vegetarians. You will get lost of health benefits by eating iron containing foods. So try to include the foods mentioned above in your diet to get enough iron that you need.


How to increase your iron levels vegetarian?

The best way to increase iron levels is by eating iron-rich foods. There are have a lot of iron-rich foods. So try to eat some iron containing foods every day.

How do vegetarians get enough iron?

The main source of iron for vegetarians is food. You can eat foods like potatoes, spinach, and beans to get enough iron.

What are iron-rich foods for vegetarians?

Pumpkin seeds


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