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5 Iron-rich Vegetarian Foods to Fight Anaemia

Iron is an essential element that plays an important role in the healthy functioning of the body. Deficiency of iron can cause shortness of breath, headaches, irritability, dizziness, low energy levels, and anaemia. Following are some of the vegetarian foods that can be included in your diet to maintain the healthy balance of iron.


Legumes like beans, peas, and lentils are a great source of iron. They also contain a good amount of protein, fibre, vitamins, and minerals. Additionally, beans and peas are an excellent source of folate, phosphorus, potassium, and several other beneficial compounds. Consuming one cup of cooked lentils daily is highly recommended by doctors and nutritionists.

Nuts and Seeds:

Nuts and seeds are some of the most iron-rich plant sources you can find. Pumpkin, sesame, hemp, and flaxseeds are the best picks if you’re trying to supplement your diet with iron. Consuming two tablespoons of seeds everyday is recommended. Similarly, adding a few nuts to your daily diet is also beneficial.

Leafy green vegetables:

Vegetables often have a higher iron content than foods such as eggs and meat. Leafy green veggies like spinach, kale, swiss chard, and beet greens contain a great amount of iron and fiber. Other iron-rich veggies are broccoli, cabbage, and Brussel sprouts.


Raw tomatoes contain very little iron. However, when they’re dried and concentrated, they offer a much greater benefit. Sun-dried tomatoes are a rich source of iron. Tomatoes are also rich in vitamin C that helps in the absorption of iron.


Coconut consumed in the form of milk can be a great alternative to cow’s milk. Although it is high in fat content, it is a good source of several vitamins and minerals. It contains a good amount of iron and you should have fresh coconut or use coconut milk in your diet every day.

Iron is an essential nutrient for the human body and can be found in an array of different foods. Including them into your diet will not only help you maintain your iron requirements, but also benefit your overall health.

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