Read on to know how you can meet your daily iron requirements for the efficient growth and development of your body, even on a vegetarian diet!

Iron is an essential mineral for our body as its deficiency can lead to anemia. Generally, vegetarian population struggles to meet the daily RDA’s for iron but eating sensibly and consuming the right kind of foods can help to maintain the optimum iron levels of the body.

Here are the 10 foods that are a rich source of dietary iron.

Broccoli. Not only iron, broccoli is a good source of magnesium and vitamin K. As it contains a good quantity of vitamin C, broccoli boosts the absorption of iron by the body and improves our health.

Baked potato. The baked potato is quick to prepare iron rich preparation that is also a good source of other vital nutrients.

Lentils. Lentils are a rich source of iron, potassium, protein, and fiber. Add cooked or boiled lentils to salads or enjoy them in your soup or main dish preparations.

Kale. It has a high iron content and should be a part of your regular diet. You can enjoy kale as a part of many delicious savory (and some sweet) preparations.

Bok choy. This Chinese leafy vegetable has dark green leaves with plenty of iron. Bok choy is also used by the Chinese population for medicinal purpose as it is nutritionally very rich.

Sesame seeds. These tiny seeds contain iron in abundant quantities and even small quantity of sesame seeds, if consumed regularly, can improve the iron status of most individuals. Sprinkle a tablespoon of sesame seeds over any salad to add crunch and nuttiness to your preparation or grind them and add a tablespoon of that to any sauce, soup, or salsa.

Cashews. These protein rich nuts are also a good source of iron and prevent cancer and effectively lowers the blood pressure. Crush these nuts in to your smoothies and shakes or add a few roasted nuts over any preparation of your choice.

Soybean. Loaded with proteins, soybeans are a good source of iron, calcium, and fiber. It has been studied to reduce cholesterol levels and if consumed regularly can balance the iron requirements of the body.

Spinach. It tops the list of the foods that are rich in iron and can be consumed as part of the regular diet in many ways. Add it to your salad, smoothie, and the main dish to savor benefits of its nutrients.

spinach quiche

Chickpeas. These are a rich source of both proteins, fiber, and iron. Apart from adding some of the vital nutrients, chickpeas also benefit against high blood pressure, heart problems, and diabetes.

ceci