A number of vegetarians believe that vegetables are not a good source of iron for their diet. But this is not really true. There are many vegetarian foods that are rich in iron and provide your body with the necessary amounts of this vital mineral. So if you want to improve your health, you should include vegetarian foods in your diet. Here are some great vegetarian iron-rich food choices that you can include in your diet to keep your body healthy and strong. If you take care to follow the advice in this article, you can improve your health immensely and also keep your body free from anemia, anemic blood, hemorrhagic stroke, and other diseases.
Chickpeas. Chickpeas are a number of great vegetarian iron-rich food choices which are packed with minerals and vitamins. One can include dried bean (garbanzo) seeds in their diet, as dried beans are packed with vitamin B, iron, and folic acid. To maximize the health benefits of chickpeas, mash them very well with chickpeas or have it as part of your daily food, preferably mixed with spinach.
Vegetarian Iron Rich Food
Beans. Chickpeas are one of the higher-risk foods for iron deficiency. Iron is an essential mineral required for the transfer of an electron to hemoglobin. If you have an iron deficiency anemia, your blood will not be able to carry oxygen to your brain causing stroke and can also result in a higher risk for heart diseases. Those who are not vegetarian but are eating high in protein diets, they are at higher risk for iron deficiency because proteins are rich in nitric oxide, which is a chemical that is needed for the efficient transfer of iron to hemoglobin. It is advised that if you are anemic do not take beans, or at least eat it sparingly because it is high in cholesterol.
Lentils. These can be considered as lower-risk food for iron deficiency. They can be mixed with rice or other grains and eaten. They are rich in iron and can be included in the diet without much hesitation.
Spinach. Rich in vitamin C, spinach is also one of higher risk vegetarian iron-rich food choices for absorption. When consumed regularly, they can be used for absorption when compared to other vegetables. Vitamin C is known for its antioxidant properties and can protect the body against free radicals that cause damage to DNA and cell membranes.
A Much Ado
Beets. Rich in tryptophan, an amino acid, beetroot is a good source of this nutrient. Tryptophan is an essential amino acid that facilitates the release of serotonin and histamine. In other words, these foods are capable of blocking the release of inflammatory hormones. So, they are able to protect both the brain and the gastrointestinal tract from suffering any damage.
Chickpeas. Chickpeas are commonly used as a substitute for red meat in many Indian recipes. Chickpeas are known to have a good amount of iron and this is one reason why they are considered relatively higher risk foods for iron deficiency. However, there are other foods that can fulfill the required levels of this mineral and these include pulses, green leafy veggies, lentils, kidney beans, etc.
The above-mentioned foods are generally considered higher-risk foods for iron deficiency. However, it is important to note that there are certain foods that are suitable to serve as iron-rich foods for toddlers. Some of these include spinach, tomatoes (as it contains a considerable amount of tomato pulp), sweet potatoes, avocados, pumpkin seeds, soybeans, almond butter, green leafy veggies, sunflower seeds, and so on. Thus, introducing these foods into the diet of your toddlers is quite effective not only for their health but also for their peace of mind.