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11 iron-rich foods for vegetarians

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Refraining from eating meat should not be synonymous with iron deficiency, a mineral essential to our health. Here’s how to get your daily dose of iron with plant foods.

Pumpkin seeds, a source of iron

Pumpkin seeds are an excellent source of iron for vegetarians. A small handful contains 1 mg iron, or 5% of the recommended daily dose. Increase their nutritional value by eating them raw, or enhance their flavor by roasting for 15 to 20 minutes.

Brussels sprouts to avoid iron deficiency

The Brussels sprout is a cruciferous autumn and winter. It is full of iron, which carries oxygen in our body and generates energy while regulating our metabolism. Brussels sprouts prevent fatigue and other symptoms of iron deficiency. It also contains a lot of vitamins, folic acid, fiber and antioxidants.


Lenses to avoid deficiencies

This small legume has everything to please vegetarians, low calorie and high levels of fiber, protein and iron. It describes foods that have anticarcinogenic properties.

Black beans

Black beans are rich in iron. Adding a cup every day to your meals will fill 20% of your needs. Their fiber and protein will also calm your cravings and bring you sustainable energy.

The rocket (or arugula)

The arugula is a plant full of fiber and a good source of iron for red blood cells. It is only 5 calories per cup and contains vitamins A and K as well as omega-3 fatty acids  .

The dried fruit

The dried fruits contain more iron than fresh fruit because they focus on. Prepare peach, raisin or dried apricot snacks to add iron to your diet.

Prune juice

Prune juice is an unexpected source of iron. It also contains high levels of vitamin C: this is important because this vitamin helps the body to better assimilate iron.

Cooked spinach

The spinach cooked also high in iron and vitamin C. This combination allows maximum absorption of iron in the body. You can also eat raw spinach, but it is when they are cooked that they release the most iron. And, the magnesium they contain makes them part of the family of good foods for the gut.

Brown rice

This staple is a perfect source of iron for vegetarians, which helps the body to overcome anemia. The vitamin B it contains is also good for preventing fatigue. Brown rice is also rich in  fiber, which makes it very satisfying. Mix brown rice with legumes or fresh vegetables.


This versatile vegetarian protein contains a high level of iron and other essential minerals. To add flavor to your tofu, cover it with one of your favorite sauces or condiments.

Dark chocolate

The dark chocolate is not only delicious, it also contains a significant amount of iron. A portion of 100 g is 35% of the recommended daily dose, it is a tasty contribution to your diet that must be consumed in moderation.

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