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Saturday, 8 July 2017

How to Obtain Enough Iron Without Eating Meat



The main worry of all the vegetarians is the amount of iron they intake. It is recommended for a grown up person to have between 8 and 27 mg. of iron per day.

For an average adult person, the lowest amount of iron in their diet is enough but pregnant, breastfeeding, and older women should have bigger amounts of iron in their diet.

How to Obtain Enough Iron Without Eating Meat

The biggest source of iron is meat, therefore, today we are going to present you a list of other foods that are rich in iron.

  • Spinach

We all know Popeye’s favorite food. This leafy vegetable is rich in iron. Three cups of this mighty vegetable have more iron than 8 oz. of steak. You will have the sufficient daily amount of iron with only one spinach salad per day.

  • Broccoli

This vegetable is rich in iron but it also has magnesium, vitamin K, and vitamin C. And this is a perfect combination because the vitamin C helps the absorption of iron in the blood.

  • Lentils

Only a cup of lentils as a salad or a soup will give you more iron than 8 oz. of steak. What is more, they are rich in potassium, dietary fibers, and proteins.

  • Kale

You can add this vegetable to your burger, salad, and soup no matter how it is eaten it is great for your health. Three cups of it have 3.6 mg. of iron.

  • Bok Choy

In a cup of Bok Choy there is 1.8 mg. of iron and it is also rich in vitamin A.

  • Baked potato

One large and baked potato has three times more iron that 3 oz. of chicken. You can eat this delicious vegetable with some broccoli and some cheese.

  • Sesame seeds

Only a tablespoon of sesame seeds has 1.3 mg. of iron. Just add it to your salad or any kind of meal.

  • Cashews

4 gr. of iron are contained in only ½ a cup of cashews. They are also rich in proteins like all the other nuts.

  • Soybeans

They are also rich in proteins and iron. A cup of soybeans has 8-9 mg. of iron.

  • Chickpeas

A cup of chickpeas has 4.7 mg. of iron.

  • Dark chocolate

It is great for your skin and teeth and 1 oz. of dark chocolate has 203 mg. of iron.

  • Swiss chard

There are 4 mg. of iron in a cup of Swiss chards, it is also rich in folates, vitamins C, A, K, and omega 3 acids.

  • Tofu

You can prepare it in many different ways, but you will definitely have benefits of it. 3 mg. of iron are contained in ½ a cup.

  • Kidney beans

A cup of this vegetable has 3-4 mg. of iron. This healthy vegetable is used and eaten in many different ways.

Source: health-and-love-page.com

The post How to Obtain Enough Iron Without Eating Meat appeared first on Healthy Multiverse.


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