Using a plant-rich source of iron in a vegetarian diet is a challenging yet important task because iron is an essential nutrient that plays a role. It plays an important role in many bodily functions. An iron-free diet can lead to decreased energy, shortness of breath, headache, dizziness or anemia.
iron is found in foods in two forms; Hem and others. Heme iron is found only in animal products, while non-heme iron is found only in plants. The recommended daily intake of iron based on average intake is 18 mg per day. However, individual needs vary according to gender and living conditions.
For example, menopausal men and women typically need about 8 milligrams of iron a day. This amount increases to 18 mg per day for women who are menstruating and to 27 mg per day for pregnant women.
Because non-heme iron is absorbed less by our body than heme iron. , The RDI, or daily requirement (the word RDI is used a lot in this article), is 1.8 times higher for vegetarians and vegans than for carnivores. Here is a list of 19 high-iron plant sources for people who do not eat meat, from BingMag Meg. /2112/30/14991-2.jpg ">
Beans, including beans, peas and lentils, are excellent sources of iron. Below are the types that have the most iron, from the highest to the lowest.
Tofu, tempeh and soy
Soy and soy-derived foods are high in iron. In fact, soybeans contain about 8.8 milligrams of iron per cup, or 49 percent of the RDI. Similarly, 168 grams of tofu, or tempo, each provide 3 to 3.6 milligrams of iron, or about 20 percent of the RDI. In addition to iron, these products contain 10 to 19 grams of protein per serving and are also a good source of calcium, phosphorus and magnesium.
2. Lentils Lentils are known to be a rich source of
iron, which provides 6.6 mg per cup of cooked lentils, or 37% of
the RDI. Lentils also contain significant amounts of protein,
carbohydrates, fiber, folate and manganese. One cup of cooked
lentils contains 18 grams of protein and covers about 50% of your
daily fiber intake.
3. other legumes and peas
other legumes also contain good amounts of iron. White, lima, red and sea beans contain iron, and each cup of cooked beans contains 4.4 to 6.6 milligrams of iron, or 24 to 37 percent of the RDI.
However, chickpeas and beans have the highest amount of iron. They provide about 4.6 to 5.2 milligrams per cup cooked, or 29 to 26 percent of the RDI. Beans and chickpeas, in addition to iron, contain high sources of carbohydrates, fiber, folate, phosphorus, potassium, manganese and several useful plant compounds. Several studies have also linked regular consumption of beans and peas to lowering blood pressure, cholesterol and blood sugar levels, as well as lowering belly fat.
Nuts and seeds
Nuts and seeds are rich sources of iron as two plant sources.
People who want to get all of their daily iron intake To increase, they should add products to their diet, because they contain the highest amount of iron.
4. Pumpkin, sesame, hemp, and flaxseed
Pumpkin, sesame, hemp, and flaxseed are the richest seeds in iron, containing about 1.2 to 4.2 milligrams per tablespoon or 7 mg. They contain up to 23% of RDI.
Products derived from these grains also contain iron. For example, two tablespoons of Tahini (a paste made from sesame seeds) contains 2.6 milligrams of iron, which makes up 14 percent of the RDI. Similarly, Homs (a type of Lebanese food) is about 3 milligrams. iron provides you with half a cup or 17% of the RDI. Seeds contain good amounts of plant protein, fiber, calcium, magnesium, zinc, selenium, antioxidants and other beneficial plant compounds. They are also a good source of omega-3 and omega-6 fatty acids.
5. Almonds, pine nuts and other nuts
Nuts and nut butters are high in non-heme iron. Especially in almonds, cashews, peanuts, pine nuts and macadamia nuts, which contain 1 to 1.6 milligrams of iron per 28 grams or about 6 to 9 percent of RDI.
Like nuts, nuts are also a source. rich in protein, fiber, beneficial fats, vitamins, minerals as well as antioxidants and beneficial plant compounds. Keep in mind that roasting nuts may damage their nutrients, so use raw and unroasted varieties. In the case of nut butter, it is best to choose a 100% natural variety that is free of unnecessary amounts of oil, sugar and salt.
Vegetables often have higher iron content than foods such as meat and eggs. Although vegetables contain non-heme iron, which is not easily absorbed, they are generally rich in vitamin C, which helps increase iron absorption. Vegetables and products derived from the following vegetables have the highest amount of iron in each serving.
6. Leafy vegetables Leafy vegetables such as spinach, kale and
beets contain 2.5 to 6.4 milligrams of iron per cooked cup,
or 14 to 36 percent RDI. For example, 100 grams of spinach contains
1.1 times more iron than the same amount of red meat and 2.2
times more than 100 grams of salmon. This is 3 times more than 100
grams of boiled eggs and 3.6 times more than the same amount of
chicken. other iron-rich vegetables in this category include
broccoli and cabbage, which contain It is between 1 and 1.8 mg of
iron per cooked cup or about 6 to 10% of the RDI.
7. Tomato paste
Raw tomatoes contain very little iron. However, when dried or cooked, it provides much more iron. For example, half a cup of tomato paste provides 3.9 mg of iron or 22% of RDI, while 1 cup of raw tomatoes provides 1.9 mg or 11% of RDI. Dried tomatoes are another rich source of iron, which provides 1.3 to 2.5 mg per half cup or up to 14% of RDI. Tomatoes are also a rich source of vitamin C, which provides Helps increase iron absorption. In addition, it is a rich source of lycopene, which is a powerful antioxidant to reduce the risk of sunburn.
Potatoes contain significant amounts of iron, which is mostly concentrated in the skin. A large, peeled potato provides 3.2 milligrams of iron, which makes up 18 percent of the RDI. Sweet potatoes are low in iron.
Potatoes are also a rich source of fiber. In addition, one serving of potatoes can cover up to 4% of your daily requirement of Vitamin C, 6B and Potassium.
Certain types of fungi are known as plant sources of iron. For example, one cup of cooked white mushrooms contains about 2.7 milligrams of iron, or 15 percent of RDI. Oyster mushrooms can contain up to twice as much iron, while portobello and shiitake mushrooms contain very little iron.
Whole grains have various health benefits. These benefits include increased life expectancy, reduced risk of obesity, reduced risk of type 2 diabetes and heart disease. However, not all grains are equally good. Cereal processing, for example, typically removes portions of cereals that contain fiber, antioxidants, vitamins, and minerals, including iron. For this reason, whole grains typically contain more iron than cereals. Are processed. Below are the three types of whole grains that contain the most iron per serving.
10. Amaranth (coriander seed)
Amaranth is a gluten-free seed, so it is considered a "grain-like". Amaranth contains about 5.2 mg of iron per cup cooked or 29% of RDI. Amaranth is one of the few complete sources of plant protein and also contains good amounts of carbohydrates, fiber, manganese, phosphorus and It is magnesium.
Using oatmeal is a delicious and easy way to add iron to your diet. One cup of cooked oatmeal contains about 3.4 milligrams of iron and makes up 19% of the RDI. It also contains adequate amounts of plant protein, fiber, magnesium, zinc and folate.
In addition, barley contains a soluble fiber called beta-glucan, which may promote intestinal health, increase satiety and lower cholesterol levels. And blood sugar help.
Quinoa, like amaranth, is a gluten-free overnight cereal rich in complete protein, fiber, carbohydrates, vitamins, and minerals. It provides about 2.8 milligrams of iron per cup cooked, or 16 percent of the RDI. Research has also linked quinoa-rich antioxidants to reduced risk of medical conditions, including high blood pressure and type 2 diabetes.
Some products, in one of Dietary groups are not high, but contain significant amounts of iron, including:
13. Coconut milk
In addition to its delicious taste, coconut milk contains 3.8 mg of iron and provides about 21% of the RDI.
Bitter chocolate contains 3.3 milligrams of iron per 28 grams and provides about 18% of the RDI. It also contains good amounts of fiber, magnesium, copper, manganese and is rich in antioxidants.
Each teaspoon of dried thyme contains 1.2 mg of iron and contains 7% of the RDI. Thyme is also very effective in fighting infectious diseases.
Each 100 grams of olives provides 3.3 mg of iron and 18% of RDI he does. Olives are rich in fiber, beneficial fats and vitamins A and E.
Berries have a very high nutritional value and are rich in antioxidants and vitamin C. Each serving of berries contains 2.6 mg of iron and 14% of RDI.
18. Plum juice
Each cup of plum juice contains 3 mg of iron and 17% of RDI. Plum juice is rich in fiber, potassium, vitamin C, vitamin 6B and manganese and is very effective in relieving constipation.
19. Fruit and vegetable juices such as grapes, dates and berries
Juices can be a good substitute for white sugar. For example, for both berries, both tablespoons contain 1.8 milligrams of iron. Not only does it help them meet their iron needs, it also helps their overall health. That's why it's so important to know the sources of iron-rich foods and add them to your diet as needed.This is for education and information only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .
Source: healthlineTags: rich, sources, iron, vegetarians, (and, other, people)