Iron rich foods for vegetarian: 10 best vegans food for better health

In this post, I will share the best iron rich foods for vegetarians, to improve overall health. All the nutrients, vitamins, and minerals are very important to stay fit. Iron-rich food can give you an energy boost like no other.

Iron is a really important nutrient for your health. Normally iron we get from the foods we eat, and this mineral is very important for us. Its main works are to produce hemoglobin in your red blood cells which carry oxygen for your entire organ system.

Iron Deficiency signs

In case of the low iron level, your body cannot produce require hemoglobin, and as a result, all your important organs do not get enough oxygen so you feel lethargic and lack energy. You may find iron deficiency signs like shortness of breath, headaches, irritability, dizziness, or anemia.

Extreme low levels of iron may cause anemia which is a huge problem all over the world, especially in infants, young adults, and pregnant women.

There is 2 type of dietary iron normally found. One is heme iron (non-vegetarian) is found in meat, fish, and poultry. And second Non-heme iron is found in plant-based foods such as vegetables, fruits, and nuts.
Check superfood list below that you should consider in your daily diet.

10 iron rich foods for vegetarian

iron rich veg foods

Spinach for iron:

Spinach is a type of green leafy vegetable which is a rich source of iron. As it contains vitamins, fiber, iron, and many other nutrients that improve your overall health. If you want to see the positive effects on your health, then you should include it in your daily diet.

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Brussels sprouts:

Brussels sprouts contain vitamins, folate, fiber, iron, and many other nutrients which will keep you healthy, it helps in preventing fatigue as well as protects you from harmful diseases such as anemia. So brussels sprouts are the best choice as iron-rich foods.

raisins for iron

Eat Raisins:

Raisins are dry fruits that contain a high amount of iron. You should add them to yogurt, salads, and any other dish you like. It also contains vitamin C which will improve your eyesight and also make the process of absorbing iron easier for your body.

Soybeans for red blood cells:

Soybeans are the best source of iron, protein, fiber, and unsaturated fat. You should boil 1 cup of soybeans and consume it on a regular basis. It helps in the proper development of your muscles as well as increases the production of red blood cells.

brown rice for iron deficiency

Brown rice:

Brown rice is greatly beneficial for your health, as it contains fiber and iron, which helps in flushing out the toxins from your body. it also fights fatigue and anemia. You should consume it at least once a day. It can be one of the best iron-rich foods for vegetarian’s people.

Oatmeal to prevent iron deficiency:

Oatmeal reduces iron deficiency in your body. So everyone should make it part of his or her daily diet. It contains very few calories and so people who want to maintain their body weight do not have to worry before consuming it.

broccoli to prevent iron deficiency


Broccoli is iron-rich vegetarian food that is found to be a great source of it. It contains all the important nutrient that improves your overall health. The presence of vitamin C makes the process of absorbing iron easier for the body.


Kale contains a high amount of iron and what is more important is that it is a fat-free food. You can add this vegetable to your burger, sandwiches, and many other dishes.

Potatoes as an iron source:

Potatoes are a great source of iron and vitamin C which are very important nutrients for your body. It helps in strengthening your bones and also prevents anemia. Potatoes taste good too, so you can consume them easily.

Dark chocolates:

Dark chocolates are very tasty and liked by almost all people. It is not only good to taste but also good for your health as it contains a high amount of iron. You can get 35% of the iron as per the recommended daily requirement of iron by consuming this product.

Above mention, all are the best iron-rich foods for vegetarians, can consume to prevent anemia and fill the daily required amount of iron.

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