People believe that vegetarians have less choice to balance the levels of meat and other non-veg diets. But it is not true. Several foods are now taken as an alternative to meat and are doing good in improving health. Each nutrient that is required by the body is essential in maintaining health.

For instance, iron is important for the proper functioning of hemoglobin, and protein is required to carry oxygen in the blood. Deficiency of iron in the blood can cause severe health problems like anemia.

Anemia is common to note in women because they lose blood during the time of menopause. Also, if you donate blood and don’t eat iron foods, you can have anemia. As a vegetarian, it is important to add a few foods in the diet that are rich in iron, calcium, vitamin B12, and protein for good health.

It is recommended that 8mg of iron per day should be consumed by males and 18mg by women. Pregnant women are advised to take about 25mg per day. Take a look at the vegetarian foods that are high in iron and also a great alternative to non-veg recipes.

1. Lentils

A cup of lentils provides 6.5mg of iron and covers around 45% of the recommended nutrients and vitamins. Lentils are rich in fiber, manganese, and protein.

Consuming lentils in the regular diet has several health benefits. They are full of polyphenols that fight against harmful agents and prevent diabetes and cardiovascular disease.

2. Potatoes

An unpeeled potato is rich in iron. Around 300 grams of potato provides 3.2mg of iron. It is also rich in fiber and covers 45% of daily nutrient requirements.

Consume baked potatoes in a salad or serve them with cottage cheese to make a tastier recipe. It also contains antioxidants and reduces harmful chemicals. Don’t add extra oil or butter to the potatoes as it increases the fat.

3. Whole Grains

Whole grains like Amarnath, Oats, and Quinoa contain more iron than processed grains. A cup of cooked oats contains around 4mg of iron and good amounts of zinc, fiber, and folate. Amarnath and Quinoa are gluten-free and are rich in vitamins and minerals. Whole grains help in lowering cholesterol and aid digestion.

4. Dark Chocolate

Chocolate is considered a dessert, but it is rich in iron. A 3-ounce of dark chocolate gives around 7mg of iron. Cocoa, the main ingredient in dark chocolate, is a great source of flavonoid antioxidants and provides health benefits like boosts immunity, protects nerves, and improves mood.

Don’t forget that dark chocolate is high in calories, so it should be enjoyed occasionally.

5. Raisins

Raisins play a crucial role in preventing Anemia. Also, they improve digestion, prevent acidity, fight against cancer cells, and lower the risk of heart diseases. Raisins are high in zinc and vitamin C and thus improves skin health. Other than raisins, these vegetarian foods make skin healthy and beautiful and should be included in the diet plan.

Final Words

Anemia is a severe disease and lacks red blood cells that carry oxygen to the body’s tissue. Symptoms of anemia may include fatigue, weakness, irregular heartbeats, and chest pain.

Now you know that these foods are great for anemia, include the above vegetarian foods in your diet for better results. Don’t forget to consult a doctor before changing your diet plan.