- Legumes: Legumes are an excellent source of iron, and they are also high in protein and fiber. Examples of iron-rich legumes include lentils, chickpeas, kidney beans, and black beans. One cup of cooked lentils contains about 6.6 mg of iron, which is about 37% of the recommended daily intake for adults.
- Tofu: Tofu is a soy-based protein that is rich in iron. One cup of tofu contains about 6 mg of iron, which is about 33% of the recommended daily intake for adults. Tofu is also a versatile ingredient that can be used in a variety of dishes, including stir-fries, soups, and salads.
- Spinach: Spinach is a leafy green vegetable that is not only high in iron but also contains vitamin C, which helps the body absorb iron. One cup of cooked spinach contains about 6.4 mg of iron, which is about 36% of the recommended daily intake for adults. Spinach can be added to salads, smoothies, or sautéed as a side dish.
- Quinoa: Quinoa is a gluten-free grain that is high in protein and iron. One cup of cooked quinoa contains about 2.8 mg of iron, which is about 16% of the recommended daily intake for adults. Quinoa can be used as a base for salads, served as a side dish, or used in place of rice in stir-fries.
- Nuts and Seeds: Nuts and seeds are a good source of iron, and they are also high in healthy fats, protein, and fiber. Examples of iron-rich nuts and seeds include pumpkin seeds, cashews, almonds, and sesame seeds. One ounce of pumpkin seeds contains about 2.5 mg of iron, which is about 14% of the recommended daily intake for adults.
In conclusion, vegetarians can obtain sufficient iron through their diet by consuming plant-based sources such as legumes, tofu, spinach, quinoa, nuts, and seeds. It is important to note that the body absorbs iron from plant
