6 Best Iron-Rich Foods For Vegetarians

Although it’s a healthy lifestyle to adopt, vegetarians, unfortunately, have a higher incidence of iron deficiency than meat eaters. As such, here are iron-rich foods you can eat if you are one yourself.

Iron-Rich Foods For Vegetarians

For many, the choice to being a vegetarian is necessary not just for themselves, but also for the environment. And for many reasons, it is because not only do vegetarians eat nutrient-rich foods, they also help reduce meat consumption, which helps lower their carbon footprint.

Unfortunately, our body is made to take nutrients from different sources. This means that we can’t find all that we need from fruits and vegetables alone. One such nutrient is iron, which our body requires to complete multiple important functions, such as the production of hemoglobin that helps take oxygen to our hearts, as well as help reduce fatigue, improve our sleep and concentration, boost immunity and even regulate our body temperature.

Fortunately, there are options. So here are iron-rich foods you can eat if you’re a vegetarian:


Loaded with multiple nutrients, spinach should be an essential in your diet. It’s also one of the most iron-rich vegetables that you can eat.


For vegetarians, quinoa is a great protein source. Just one cup of it can provide you with 2.8 mg of iron. Additionally, it also aids in weight loss, so keep that in mind.


Loaded with protein, fiber and other essential vitamins and minerals, legumes are a great iron source for vegetarians. Some of its common examples include chickpeas, beans, lentils and soybeans.


Although usually consumed to help fight anemia, beetroot is also high in iron, as well as manganese, potassium, vitamin C and antioxidants. Additionally, it can also help improve the function of your heart and manage blood pressure.


Another popular protein source for vegetarians, tofu is also a great iron source. It is good for your heart health as well.

Pumpkin Seeds

Best enjoyed as a crunchy snack, pumpkin seeds are also a great iron source, in addition to also having vitamin K, manganese and even zinc.

Iron Due to low levels of iron, a person may become more prone to infections and also experience physical symptoms such as hair loss and paleness of skin. Nathaniel Chang/Unsplash

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