Iron is an important trace element that plays vital role in promoting the synthesis of hemoglobin the most important part of blood, whereas iron is also associated with promoting cellular growth and cellular respiration. Everyone should consume iron as per recommendation (especially adolescent girls, pregnant and lactating women) to avoid the risk of developing iron deficiency disorders.

It is abundantly present in animal sources whereas it is found in plant sources as well. This article will discuss about 20 best vegetable foods that are rich in iron thus they should be included in the diet (especially for vegans) in order to improve iron status of body –

Have lentils

• Lentils are considered as one of the most important plant sources of iron
• It has seen that consumption of lentils are associated with fulfilling the requirement of about 37% of daily dietary iron intake
• It also contains adequate amount of proteins, fibre, complex carbohydrates, vitamins and minerals. Moreover its consumption is very much helpful for improving the overall wellbeing

Consume soybean

• Consumption of soybean is responsible for contributing enough iron to the body
• It is also loaded with proteins and composed of various imperative amino acids. Its iron and protein contents both play vital role in promoting the synthesis of hemoglobin thus its consumption is thought to be very effective for reducing the prevalence of anemia

• Whereas it also contains healthy fats, vitamins and minerals moreover it is considered as an important food of plant origin that is related with boosting up the overall  nutritional status of the body

Try tofu, tempeh and natto

• All of these are products of soybean and they all are rich in iron
• Apart from iron these soybean products are also rich in proteins and micronutrients

Include beans and peas in diet

• Consumption of beans and peas are also considered as another important ways for improving the iron status of the body as they are also loaded with iron
• Diet should contain white bean, lima bean, red kidney bean in order to increase the iron content of the diet
• Whereas consumption of peas is also very helpful for decreasing the risk of developing iron deficiency disorders and they also contain desirable amount of potassium, folic acid and magnesium thus their consumption also helps in reducing the prevalence of hypercholesterolemia, hypertension and hyperglycemia

Have pine nuts

Consumption of nuts is a healthy choice for maximizing the iron intake and pine nut is not an exception. It contains adequate amount of iron thus its consumption is directly linked with contributing adequate iron to the body

Focus on the consumption of green leafy vegetables

• Consumption of green leafy vegetable is considered as a healthy choice for obtaining a good health as it contains various imperative nutrients that help in  promoting overall wellbeing
• They are also rich in iron thus their consumption also help in boosting up the iron status of the body
• Spinach, swiss chard, kale, lettuce, collard are considered as rich sources or iron thus they should be incorporated in the diet

Include whole grain cereals in diet

• Whole grain cereals are also considered as good sources of iron and their bran mostly contain the iron so it is always better to consume whole grain cereal instead of refined cereals in order to increase the iron intake
• Whereas whole grain cereals also contain adequate amount of fibre, vitamins and minerals

Have mushroom

It is another important source of iron and it has seen that its consumption is related with fulfilling the requirement of iron by about 15%

Try some seeds

• Halim seed, pumpkin seed, hemp seed, sesame seed and flax seed are considered as the most important iron rich seed thus they should be included in the diet for giving the iron intake a boost

• Whereas they are also rich in micronutrients, phytonutrients, fibre and healthy fats, all of which are responsible for offering various health benefits

Often consume potatoes

Potato contains adequate amount of iron and the iron is mostly present into its skin thus it can be consumed for enhancing the iron intake

Try olive

• It is packed with iron and consumption of olive is very much helpful for lowering the risk of developing iron deficiency
• Whereas it also contains various imperative vitamins and minerals

Include cashew nut

It is another important nut that contains desirable amount of iron thus individual suffer from iron deficiency disorders or individual who are at risk condition should include cashew nut in their diet

Have mulberries

• It is one of the most nutritious fruits, which is widely used for various therapeutic purposes
• Whereas it contains significant amount of iron as well thus it should be included in the diet in order to improve the iron status of the body

Try tomatoes

• Though tomatoes contain lesser amount of iron but consuming it in dry form or concentrated form is very beneficial as these forms contain relatively higher amount of iron

• Consumption of sun dried tomatoes are thus considered as an effective ways for maximizing iron intake
• Whereas it is also rich in Vitamin C, which is responsible for promoting iron absorption in body

Often consume palm hearts

It contains desirable amount of iron and also contains adequate amount of Vitamin C that helps in iron absorption within body thus its consumption is thought to be very effective for improving iron status of the body

Add some prunes in regular diet

• Prune is very popular for its laxative effects, which helps in preventing constipation whereas it is also blessed with its iron content
• It contains adequate amount of iron thus its consumption is thought to be very beneficial for promoting the iron status of the body
• Whereas it is also rich in Vitamin C, Vitamin B6, fibre, manganese and potassium

Try amaranth

• It is considered as another great source of iron thus it can be included in the diet for improving iron status of the body
• It is also loaded with proteins, fibre, magnesium, manganese and phosphorus, all of which are essentially required by body for performing various tasks

Have quinoa

• Consumption of quinoa is also very effective for contributing desirable amount of iron in body

• Whereas it is packed with antioxidants, fibre, complex carbohydrates, proteins, micronutrients and phytonutrients, all of which are responsible for offering numerous health benefits thus its consumption is thought to be very effective not only for improving the iron status of the body but also for promoting overall wellbeing

Try spelt

• It is considered as one of the most important iron rich ancient grains, which has been used for centuries for preventing iron deficiency disorders
• It is also rich in protein and both of its protein and iron contents play vital role in promoting the synthesis of hemoglobin
• Whereas it contains various other nutrients as well, like fibre, complex carbohydrates, B vitamins, zinc, selenium and magnesium

Have some dried thyme

• It is one of the most important and nutritious herbs that play various important role in body
• It is loaded with various imperative nutrients especially with iron thus its consumption is thought to be very effective for reducing the risk of developing iron deficiency disorders
• It is also associated with promoting mental and respiratory health. Whereas it helps in reducing the susceptibility of infectious diseases as well as it has potent antimicrobial activity

All of the above stated plant foods are rich in iron and should be included in the diet.

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Gupta, S., Lakshmi A, J. and Prakash, J., 2006. In vitro bioavailability of calcium and iron from selected green leafy vegetables. Journal of the Science of Food and Agriculture, 86(13), pp.2147-2152.

Luo, Y.W. and Xie, W.H., 2012. Effects of vegetables on iron and zinc availability in cereals and legumes.

Péneau, S., Dauchet, L., Vergnaud, A.C., Estaquio, C., Kesse-Guyot, E., Bertrais, S., Latino-Martel, P., Hercberg, S. and Galan, P., 2008. Relationship between iron status and dietary fruit and vegetables based on their vitamin C and fiber content. The American journal of clinical nutrition, 87(5), pp.1298-1305.

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