Good plant sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa and fortified breakfast cereal.
How do vegetarians get iron?
For vegetarians, sources of iron include:
- tofu;
- legumes (lentils, dried peas and beans);
- wholegrain cereals (in particular, iron-fortified breakfast cereals);
- green vegetables such as broccoli or Asian greens;
- nuts, especially cashews;
- dried fruits such as apricots;
- eggs; and.
How can a vegetarian increase iron levels quickly?
Some of the foods that vegetarians can eat to increase iron in their diet are:
- Fortified breakfast cereals, both hot and cold.
- Blackstrap molasses.
- Green leafy vegetables.
- Dried beans, such as black and kidney beans, and lentils.
- Whole grains.
- Enriched rice or pasta.
- Pumpkin seeds.
- Prune juice.
