13 Vegetarian Foods That Have More Iron Than Meat

13 Vegetarian Foods That Have More Iron Than Meat. Graphic © herbshealthhappiness.com. Photo sources – see foot of article

Iron is one of the essential minerals that are critical for many of the body’s functions. Our body needs iron to make hemoglobin, a protein in red blood cells that transports oxygen from our lungs to the tissues. Iron also produces another protein called myoglobin which helps supply oxygen to our muscles.

For lifelong vegetarians or those who are transitioning to a non-meat diet, their most common concern is how to maintain iron consumption – because much of the iron in the average diet comes from from pork, beef, and chicken. With the meat out of the equation, is it possible to have non-meat options that offer the same amount of iron or more than meat? Fortunately, there are many delicious options that are both rich in iron and vegetarian-friendly:

1. Tofu

This food is made from soybeans, which, according to a study published in The American Journal of Clinical Nutrition are a good source of nutritional iron. ^[1] Tofu’s iron content remains stable even after heat treatment, according to another study reported by the Journal of Agricultural and Food Chemistry. ^[2]

2. Quinoa

This seed contains more iron than common cereals. Roasting quinoa does not affect its mineral content, as found out by a study first reported in the Journal of the Science of Food and Agriculture. Quinoa is also rich in calcium and zinc. ^[3]

3. Dark Chocolate

According to a study reported in the journal Nature, dark chocolate is rich in minerals like iron and calcium and offers consumers health benefits that milk chocolate cannot match. Consumption of this food was associated by the study to increased epicatechin content of blood plasma. ^[4] Epicatechin is a strong antioxidant, which together with iron, promote muscle growth.

4. Dried Fruits

Dried peach halves, prunes, apricot halves, and raisins are somewhat unexpected sources of dietary iron. An article reported in the International Journal of Food Sciences and Nutrition showed that dried apricots have the highest iron content among some dried fruit samples from Turkey. ^[5]

5. Spirulina

This superfood is a type of blue-green algae that is rich in iron, calcium, and magnesium. A study published in Plant Foods and Human Nutrition confirmed the effectiveness of spirulina in improving the iron status of rats during pregnancy and lactation. ^[6]

6. Legumes

Beans provide essential nutrients for the body including protein and iron. One cup of kidney beans will give you 3.93 mg of iron, according to a database from U.S. Department of Agriculture’s Agricultural Research Service. ^[7]

7. Brussel Sprouts

These veggies are an excellent source of iron as well as antioxidants, vitamins, folate, and fiber. Brussels sprouts are one of the foods recommended by a Spanish study as part of a diet for patients with deficiency anemia. This diet also includes beetroot, asparagus, romaine lettuce, and oranges. ^[8]

8. Pumpkin Seeds

You can eat pumpkin seeds raw, which provides the most benefit. However, pumpkin seeds also pack an iron punch when roasted for no more than twenty minutes. A study published in the journal BioFactors recommended the consumption of pumpkin seed kernels as sources of dietary iron for women at reproductive ages. ^[9]

9. Nuts

Which nuts contain the most iron? Cashews are on top, with 8.22 mg, followed by almonds, macadamias, and pistachios. Nuts top the list of foods that have particularly high amounts of iron, according to a report from the U.S. National Library of Medicine. ^[10]

10. Sugarcane Molasses

This “healthy sugar” contains iron, sulfur, fructose, and copper, making it a potential dietary supplement for iron deficiency anemia, as per a study first published online by the Journal of Dietary Supplements. ^[11]

11. Sesame Butter / “Tahini”

Also known as tahini, sesame butter is an excellent addition if you are already eating iron-rich fruits and vegetables. Tahini is often associated with hummus which may help improve the nutrient profiles of meals. ^[12]

12. Tomato Paste

When consumed raw, tomatoes only offer 0.5mg of iron per cup. Dried or concentrated tomatoes offer a greater amount of iron than fresh ones. Tomatoes also provide vitamin C which helps increase iron absorption, based on a study published in the Journal of Nutrition. ^[13]

13. Potatoes

The iron content of potatoes is mostly concentrated in the skin. A study published in the British Journal of Nutrition discovered that there is much greater solubilization of iron from potato than from other foods. The tubers also provide vitamin C which enhances iron absorption. ^[14]