Vegetarian Foods That Have More Iron Than Meat

Many people believe that meat is one of the only ways to have a healthy amount of protein in their diet, however, many vegetables and other vegetarian foods contain the same amount, or more, iron in them than many different types of meat. So, instead of giving up on a vegetarian or vegan diet, you can eat the vegetables listed below to boost your iron intake.

Spinach

Many dark leafy greens are a great source for iron. They are also very easy to incorporate into a diet since they can be put into a salad, sandwich or a green smoothie. According to Prevention, "Three cups of spinach contain about 18 mg of iron—that's more than an 8-ounce steak!" Not only does spinach have more protein than steak, it also has many other nutrients that steak does not and these other nutrients will improve your diet further.

Broccoli

Not only is broccoli packed with iron and other important minerals/nutrients, it also contains a lot of Vitamin C which helps improve iron absorption in the body. Although this website suggests to put broccoli in a smoothie, I prefer to eat it raw and in salads because it is actually very delicious once your tastebuds get used to its unique flavour.

Lentils

Many people are aware of the high amount of protein that lentils contain, however it is surprising to see how much protein is actually in lentils. Just one cup of lentils has more iron than an 8-ounce steak.

Kidney Beans

Kidney beans are filled with protein, containing 3-4 mg of iron per cup.

Chickpeas

One cup of chickpeas contains 4.7 mg of iron, thats more than half the daily RDA for an adult male and a lot more than the equivalent amount of many types of emat.

Kale

One of the healthiest vegetables on this planet is kale. Not only is it a powerhouse of vitamin K, vitamin C, vitamin A (and more), it also contains a lot of iron. Three cups of kale contain 3.6 mg of iron.

Bok choy

By eating this Chinese cabbage, you’ll be getting not only a dose of vitamin A, but also 1.8 mg of iron per cup.

Baked potato

Many people eat baked potato very often, and thats great for their health because "one large baked potato contains nearly three times the amount of iron as a 3-ounce serving of chicken!"

Sesame seeds

One table spoon of these seeds contains 1.3 mg of iron. By putting sesame seeds in a salad you can easily put this iron-filled food in your diet.

Cashews

All nuts are known as great protein sources. Cashews have an extra benefit, on top of being rich in protein, they are also filled with iron. One ¼-cup serving contains about 2 grams of iron.

Soybeans

One cup of cooked soybeans contains between 8 and 9 mg of iron. These legumes are also a great source of protein, like many other lentils.

Swiss chard

Just one cup of Swiss chard has 4 mg of iron. That is significantly more than a whole 6-ounce hamburger. Swiss chard also contains valuable nutrients, including omega-3 fatty acids, vitamins A, C, and K, and B folates.

Tofu

A vegetarian staple for years, firm tofu boasts 3 mg of iron per half cup. There are countless recipes for using tofu, from a simple stir-fry to a sweet, homemade peach sorbet.

http://www.prevention.com/food/14-vegetarian-foods-that-have-more-iron-than-meat/slide/5