Up to 20 percent of women in the United States are iron deficient, and as many as 2 of every 100 men. You could be one of them.
The good news is that meat is not the only food that can help you boost your iron levels. Try eating more of these nine vegetarian foods if you want to get more planted based iron sources in your diet.
Mushrooms-Mushrooms provide a wealth of potential health benefits.
Many mushrooms are also good sources of selenium, an antioxidant mineral, as well as copper, niacin, potassium and phosphorous. Additionally, mushrooms provide protein, vitamin C and iron.
Because their cells walls are undigestible unless exposed to heat, you must cook mushrooms to get their nutritional benefits.
Dark Green Leafy Vegetables
Green vegetables are also a major source of iron and calciumfor any diet. Swiss chard and spinach are not considered good sources of calcium, due to their high content of oxalic acid.
Green leafy vegetables are rich in beta-carotene, which can also be converted into vitamin A, and also improve immune function.
Beans & Peas
Beans can are the least expensive source of protein, especially when compared to fresh meat.
Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc.
The bright-green veggie is packed with good-for-you vitamins and minerals like vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium, protein, and fiber.
Thanks to all these nutrients, asparagus offers some serious health perks.
Mulberries are filled with nutrients that are important for our body, including iron, riboflavin, vitamin C, vitamin K, potassium, phosphorous, and calcium, as well as a significant amount of dietary fiber and a wide range of organic compounds, including phytonutrients, zea-xanthin, resveratrol, anthocyanins, lutein
Arugula is quite high in natural calcium, which at 160 mg per 100 grams goes well with its naturally high vitamin K content.
The dark green leaves also contain helpful amounts of magnesium, potassium, manganese, phosphorus and iron.
High in Vitamin K for Your Heart, Bones and Skin,Calories and Weight Loss
Nutrients in Spring Onions: Spring onions are rich in vitamins including Vitamin C, Vitamin B2 and thiamine. They also contain Vitamin A and Vitamin K.
In addition, these are good sources of copper, phosphorous, magnesium, potassium, chromium, manganese and fiber.