1. Brown rice
This staple food is rich in iron. High iron content helps the body fight anemia, and B vitamins help prevent fatigue. Brown rice is also rich in fiber. Adding brown rice and beans to cooking can help you add more iron.
2. lentils
As far as iron-rich foods are concerned, this adzuki bean is low in calories, high in fiber and high in protein, which is very suitable for vegetarians. At the same time, beans are also one of many foods with anti-cancer ability.
3. Black beans
Black beans are rich in iron. Adding a cup of black beans to your daily food will bring you 20% of the recommended daily amount of iron. Moreover, they are rich in fiber and protein, which can increase satiety and provide lasting energy, making them a good choice for vegetarians.
4. Tofu
This nutritious vegetarian diet not only contains a lot of protein, but also contains a lot of iron and other necessary minerals.
5. arugula
Fiber-rich arugula is also a good source of iron, which can improve the health of red blood cells. And you can also get vitamin A, vitamin K and even omega-3 fatty acids from this delicious and cheap vegetable.
6.spinach
Spinach is rich in iron and vitamin C. This combination can make your body absorb as much iron as possible. It also contains magnesium, and spinach is one of the few foods beneficial to the intestines. Spinach is good to eat raw, but it is better when cooked.
7. dried fruit
Because dried fruit is concentrated, it contains more iron than fresh fruit. Try to eat some snacks, such as dried peaches, raisins and apricots, so that you will have more iron in your diet.
8. prune juice
Prune juice is an unexpected source of iron, which contains a high level of vitamin C, so that your body can absorb iron more effectively.
9.dark chocolate
Dark chocolate is not only delicious, but also high in iron. 100g The iron content of dark chocolate is 35% of the recommended daily intake, so it is also a delicious food especially suitable for vegetarians.
10. Pumpkin seeds
Pumpkin is an excellent source of iron for vegetarians. 30 grams of pumpkin seeds contain 5% of the daily recommended amount, which is about 1 mg of iron.