Iron is an essential element for the development of the body. It is mainly present in red meat. However, even for a vegetarian, it is possible to avoid a deficiency by choosing iron-rich foods.
Go for green vegetables
Green vegetables are full of many minerals. The star of iron-rich foods is undoubtedly spinach. Raw or cooked, it is an excellent source of iron for the body. In addition, spinach contains a large amount of Vitamin C, which helps the body better absorb iron. To rebalance your diet, also include Brussels sprouts in your menus. This cruciferous plant prevents fatigue and symptoms related to iron deficiency. In addition, Brussels sprouts are also rich in fibre, folic acid and antioxidants. So in winter and autumn, don’t hesitate to put Brussels sprout on your plate. Finally, opt for spirulina, an algae that is very well known for its iron content.
Seeds and legumes as a source of iron
Legumes are another alternative of choice. Beans and chickpeas are sources of iron to balance a vegetarian diet. But there is also another category of iron-rich foods: seeds. This is the case with sunflower seeds, for example. Add a handful of these seeds to your dishes to add crunch. You will also benefit from an intake of calcium, magnesium and polyunsaturated fatty acids, which are good for the arteries. Also try pumpkin seeds that you can nibble raw or baked golden brown. Finally, sesame seeds, rich in iron, are a perfect addition to your small dishes. Also, legumes and seeds are all rich in fibre. They will therefore improve your digestion.
Perhaps the most delicious source of iron is chocolate. Cocoa contains 48% iron. The higher the percentage of cocoa, the more iron the chocolate will contain. However, be careful not to overdo it, especially if it contains a large amount of sugar. You should also be aware that dried fruit helps to avoid an iron deficiency. These are foods rich in iron: due to their dehydration, the level of iron is higher than in fresh fruit. They will also prevent you from snacking, as they are excellent appetite suppressants.
An iron deficiency is not a fatality for vegetarians. Add iron-rich foods to your meals and make snacks with dried fruits, nuts and seeds. This will prevent you from developing an iron deficiency. Find nearby health food stores on Stores locator.