If there is one mineral that you need to have every day, it is iron. This is one mineral that can do a lot for the body.
When you do not get enough iron, these are some of the things that you might experience:
- Shortness of Breath
You may be thinking about going vegetarian or vegan but you are not sure if you are going to push through with it because you are anxious that you may not get enough iron. Do not worry because there are two types of iron available. The first type of iron is found in animal products, it is called heme iron. The second type of iron can be found in plants and this is called non-heme iron.
The amount of iron that you need every single day will depend on what you need. It will depend on your age, your gender and the current state of your health. People who exercise more are expected to take more iron than people who are not that active in exercising.
There are some women who may need more iron than usual because of their condition. Pregnant women and women who have their period are expected to consume more iron than usual to supply the body with all of its iron needs.
Other people who need more iron are the following:
- Those who are undergoing dialysis
- Those who have experienced blood loss or are regularly losing blood
- People who take medications that may deplete the amount of iron that can be found inside the body.
- People who have been diagnosed to have ADHD
Now that you know that you can still get enough iron even if you are vegetarian, it will still help if you could consume more than the recommended amount because non-heme iron is not immediately absorbed by the body.
Why Do You Need Iron?
You are aware that you need iron but you are not too sure what exactly does iron do for the body. Iron is in control of carrying the oxygen in your red blood cells. This will make sure that your nerves are working perfectly well. Some people who are suffering from lack of iron usually have anemia. If in case you consume a lot of iron and not all of the iron is used, it will be stored for future use.
12 Vegetables High in Iron You Should Eat More
Now that you know the reasons why you need iron, here are the vegetables you need to include in your diet soon:
- Brussel Sprouts
You probably hated Brussel sprouts when you were younger but now, you know that this is best for your needs. This is a healthy type of vegetable that will not only give you the high amount of iron that you need. It can also provide antioxidants, fiber, folate and other vitamins. You can consume more of this vegetable when you are feeling particularly stressed out and if you are suffering from fatigue. It will help your body recover faster.
This is known to be one of the iron-rich filled vegetables that you should include in your diet soon. Just make sure that you will cook this appropriately so you can get all of the benefits that you need. Aside from iron, lentils also contain fiber, manganese, folate and so much more. The moment that you eat one cup of lentils, you will already get 50% of the iron that you need to have.
Just one thing to remember: if you would like to get the required amount of iron that your body needs, do not remove the skin of the potatoes. If you are a bit concerned about the starch content of the potato, you can consume half of the potato every day mixed in with other vegetables that are high in fiber so that you can get the required amount that you need. Some people may prefer eating sweet potatoes but do not force yourself to eat sweet potatoes if you do not like it. You can also get a high amount of fiber from eating potatoes. Make sure that you eat enough for all of your needs.
- Palm Hearts
This is a tropical vegetable that you consider to be a bit exotic but you can cook it in different ways to make it suit your taste. You can cook it in different ways and expect that you will not only get the right amount of iron for your everyday needs, you will also get vitamin C, folate, and manganese. If you do not have any idea how you can incorporate this into your usual meals, you can add it to your normal salad dressing or you can grill it. It will taste amazing.
There are certain varieties of mushroom that is known to be rich in iron. If you are having trouble picking just one, you can choose white mushrooms as they are easy to buy but if you want more iron, you can choose oyster mushrooms. You will not get enough iron from eating Shiitake mushroom, unfortunately.
- Leafy Greens
Among the leafy greens that are available, which one is your favorite? Some people like spinach because they love placing this in soups while others prefer romaine lettuce because it is just perfect for salads. There are different leafy greens that you can choose from but if you want something that can be similar to the amount of iron you can get from red meat, get your iron from spinach. It may contain more than the usual serving amount of red meat. You may eat your leafy greens raw but if you cannot take eating it raw, cook your leafy greens. They would taste so much better.
One great thing about arugula is this is known to have a lot of nutrients but it does not have a loto of calories. You will have no trouble consuming this for sure. Its rich iron content will allow you to improve the health of your red blood cells immediately. If in case you are wondering how you are going to eat it, you may include it in your salad. If this is too predictable, add it to your soup or you can also add it to your pasta. The possibilities are endless.
- Collard Greens
You may know that this vegetable has a high amount of calcium so your teeth and bones will be very thankful that you are going to add this to your diet but other than that, collard greens are also known to be effective against some deadly diseases like Cancer. It should be mentioned that this contains high levels of iron as well. In order to get all of its nutrients, you should eat this raw. It contains Vitamin C which can make it easier for your body to absorb its generous iron content.
- Black Beans
You may have heard that beans are rich in iron but if you want to get the best source, you can get it from black beans. Black beans are good for your health and it is great that they are not too expensive too. You will be able to satisfy your hunger and you will also effectively boost your energy levels. Just add one cup of black beans to your diet every day and you can get your required daily iron intake.
- Sun-Dried Tomatoes/ Tomato Paste
You should know that tomatoes, as in raw tomatoes do not contain the amount of iron that you need but the moment that it is dried or preserved, its iron content will come out. When you eat a cup of sun-dried tomatoes or if you add tomato paste to some of the dishes that you cook, you are going to get about 30% of the iron that you need. You can also add tomato paste or sun-dried tomatoes to your omelets and pizza. You will also get Vitamin C and lycopene.
There are a lot of vegetables that contain a lot of iron but some of these vegetables also have inhibitors which means that your body will not get the iron from the vegetables that you are eating. The good news is that broccoli is not one of these vegetables. You can eat it and get the amount of iron that it can offer. You can eat a serving of broccoli a day and you will be surprised with the amount of iron you will have in your diet.
There are a lot of people who are fond of peas. Even those who do not aspire to be vegetarians or vegans can consume this because peas are a bit sweeter than other vegetables. Aside from being rich in iron, this is also known to be rich in various vital nutrients. You may eat it on its own or if you want, you can also incorporate it into your usual dishes. You can have a lot of fun with it.
Make sure to incorporate these vegetables into your diet. You will have a grand time thinking of creative ways to eat them. At the same time, you will also get the amount of iron that your body needs.