5 sources of iron-rich foods for vegetarians to prevent anaemia  

While there are a handful of reasons that may cause anaemia, diet usually plays a large role. This is especially true for those on a strict plant-based, vegetarian diet 

5 sources of iron-rich foods for vegetarian to prevent anaemia
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Iron, one of the most important minerals in our diet, plays an important role in maintaining our energy levels. Not getting enough iron can result in the deficiency known as anaemia, putting you at risk of various health problems.

Gender plays an important role in determining how much of the nutrient you need. It is recommended that adult men aim for a daily iron intake of 8 mg while adult women (who have not hit menopause) aim for 18 mg, which is more than double.

However, you don’t necessarily have to eat meat to meet these requirements. Here are four dietary sources of iron that also happen to be vegetarian-friendly.


Both raw and cooked spinach are good options, though the latter may be easier for absorption of nutrients. Just one cup of cooked spinach can provide more than 6 mg of iron. In addition, the leafy green vegetable also offers vitamin A, calcium, vitamin E, fibre, and potassium.


Nutrition experts highly recommend including these legumes in a vegetarian diet. They are estimated to contain around 5 mg of iron per cup, making them a healthy and versatile ingredient to add to your meals.

The fibre content in chickpeas can also help you feel full longer, while soluble fibre, in particular, can help in the reduction of bad cholesterol i.e. LDL cholesterol. They can also provide a good dose of other nutrients such as protein, magnesium, phosphorus, and zinc.

Fortified cereals

A breakfast cereal fortified with iron is just the kind of energy-boost to start the day with. Certain varieties may even provide 90 to 100 per cent of the daily recommended value.

However, read the nutritional label to make sure that the sugar content is not too high. Breakfast cereals have been found to use excessive quantities of added sugars, contributing to the rise of childhood obesity.


With regards to iron content, the type of potato you consume makes a difference. According to Self, one russet potato can provide 1.5 mg of iron while one red potato can provide 2.1 mg of iron. On the other hand, one large baked potato including the skin can provide over 3 mg of iron.

The vegetable can offer other health benefits by maintaining blood pressure, improving digestion, reducing inflammation, and decreasing the risk of heart disease.


Soybeans and foods derived from soybeans are packed with iron.

In fact, soybeans contain around 8.8 mg of it per cup, or 49% of the recommended daily intake.

In addition to iron, soy products contain between 10–19 grams of protein per portion and are also a good source of calcium, phosphorus and magnesium.

Source: Medical Daily