PLANT BASED FOODS THAT ARE RICH IN IRON

Iron is a very important nutrient which is required for many functions of the body. A diet which is deficient in iron may cause shortness of breath, palpitations, irritations, dizziness and anemia. Thus, iron is considered a very important nutrient for the growth, development and overall health of the body. 

Iron is available to us in two forms: heme and non heme iron 

Heme iron is present in animal protein.

Non heme iron is found in plant-based food products. 

  Non heme iron, however, does not fulfill the iron demands of the body as heme iron does. 

Daily recommendations of iron are 1.8 times greater in vegans and vegetarians than non-vegetarians because non-heme does not get absorbed in the body easily.

Listed below are a few plant based foods that are rich in iron:

1. TOFU/SOYBEAN: Soybeans and the products made from soybean such as tofu, tempeh etc. are excellent sources of iron for vegetarians and vegans. Apart from the iron content, soybean and its products contain high amounts of protein in them. They also contain fair amounts of calcium, phosphorus and magnesium. Thus, soybeans and its products are very good options for vegans and vegetarians to include in their diets and fulfill their daily requirements of the body for iron and protein. 

2. LENTILS: Lentils are another source of iron which are derived from plants. They provide around 6.6 mg of iron and meet 37 percent of a person’s daily nutritional requirements. Lentils like soybean and its products, are also rich sources of protein. 

3. BEANS AND PEAS: Other types of beans such as kidney beans are also rich sources of non heme iron. Among the beans, chickpeas and black eyed beans have the highest amounts of iron in them. 

4. NUTS: Nuts such as almonds, cashew nuts, pine nuts and macadamia nuts contain fair amounts of iron. They fulfill approximately 10 percent of the daily requirements of a person for iron. They are also great sources of protein, fiber, unsaturated fats and important minerals that are important for the overall development of a person’s body.

5. SEEDS: Seeds such as pumpkin seeds, sesame seeds, hemp seeds and flaxseeds contain ample amounts of iron in them. One tablespoon contains approximately 10 to 15 percent of a person’s daily requirement for iron. 

6. GREEN LEAFY VEGETABLES: Green leafy vegetables such as spinach, fenugreek leaves, kale, swiss chard and collard are rich sources of iron for vegetarians and vegans. Thus, all vegans and vegetarians should include these vegetables in their daily diets so that their daily requirements for iron can be fulfilled. 

7. MUSHROOMS: Some species of mushrooms such as oyster mushrooms and white mushrooms contain a high amount of iron in them. Thus, all vegans and vegetarians should consume mushrooms regularly so that their body’s demand for irons can be met. 

8. PRUNE JUICE: Prunes, majorly, are known for their laxative effects which provide relief from constipation. However, they also contain fair amounts of iron in them. Apart from the iron content, they are also rich in fiber, potassium, vitamin C, vitamin B6 and manganese. Thus, prunes are a very good option for all vegans and vegetarians to include in their diets. 

9. OLIVES: Olives are also good sources of iron. They contain around 3.3 mg of iron in 100 grams of olives. They are also good sources of fiber, good fats and fat soluble vitamins A and E.  Thus, olives should be consumed by all vegans and vegetarians. 

10. AMARANTH: Amaranth is a gluten free grain. Which can be consumed by the people who suffer gluten sensitivity. It contains around 5.2 mg of iron per cup and fulfills 29 percent of the daily demand for iron of a person.

11.  OATS: Oats are cereals that are very tasty and healthy. They are a great source of iron for vegans and vegetarians. One cup of oats contains 3.4 mg of iron and fulfills 19 percent of the daily requirement for iron in a person.

Thus, we see there are so many plant based foods that are great substitutes for heme iron for vegans and vegetarians. Along with iron, these foods also contain a fair amount of protein and other vitamins and minerals essential for the body's development.