If you are a vegetarian, know a list of the main foods rich in iron, beneficial to your health.

The balanced diet is composed equally of vitamins, proteins, minerals and nutrients needed to maintain a healthy body. Iron, for example, is one of those micronutrients, which is important, according to a report released Tuesday. Produce hemoglobin, which carries oxygen to the blood.

Most plant foods contain a good amount of iron, but that does not mean that non-vegetarian foods do not contain iron.

Why iron needs the body?

Iron is a metal needed to transport oxygen in the body. Iron deficiency causes anemia characterized by fatigue, weakness, and the inability of the immune system to resist infections. It is also necessary to maintain the health of the skin, hair and nails. There are two forms of iron: iron (meat, eggs, seafood) and iron from (plant foods).

The lens contains iron and fiber in the separation of the .. .. It has many benefits for vegetarians

1-lenses

It also contains a good amount of protein, folic acid, manganese, complex carbohydrates, B vitamins, potassium and fiber, making lentils one of the best iron-rich foods for vegetarians. In addition, the consumption of lenses reduces the risk of heart disease, Cancer, obesity, diabetes, iron in the lens 100 grams equivalent to 3.3 mg.

2. potatoes

Is a staple consumed in many countries and is recognized for its diversity because it can be cooked in different ways, such as mashed potatoes, potato soup, baked potatoes, etc. . These starchy vegetables are a good source of iron, dietary fiber, calcium, potassium and vitamins. C, Magnesium and vitamins B6However, people trying to lose weight should consume limited quantities of potatoes, iron in 100 grams of potatoes corresponding to 0.8 mg.

3. seeds

Such as pumpkin seeds or bee seeds, or white pulp, sesame seeds, iron-rich flax seeds and contain good amounts of fiber, magnesium, zinc, calcium , selenium, antioxidants, vegetable protein and other plant compounds it is also an excellent source of fatty acids, omega-3 and omega -6, essential for the health of the heart and brain.

Eat nuts

4 – nuts

Nuts are another rich source of iron that contains good amounts of protein, good fats, fibers, vitamins, minerals, antioxidants and beneficial botanicals, such as cashews, almonds, nuts pine, peanuts and a large amount of iron, helping to increase the hemoglobin level. Omega 3 and Omega 6, which prevent heart disease and reduce blood pressure, iron in 100 grams of cashew contains 6.7 mg of iron, in 100 grams of almonds – 3.7 mg of iron, 100 grams of pine contains 5.5 mg of iron.

Green leafy vegetables.

Leafy vegetables, such as broccoli, cabbage and spinach, contain a high proportion of iron because they are rich in vitamins. C Which increases the absorption of iron in the body. Plus, eating these vegetables will provide your body with fiber, antioxidants, vitamins and minerals.

Eat whole grains

6. Cereals

These include breakfast cereals such as oat flakes, whole wheat, and so on. It contains iron first. Low-sugar cereals such as oatmeal are one of the best foods rich in iron. They are easy to cook and are better for vegetarians. Oat contains soluble fiber called glucan, which reduces cholesterol and improves intestinal health, but it is better to eat oatmeal in moderate amounts because its high vitamin content inhibits the absorption of iron. . Iron in 100 g of oatmeal contains 6 mg of iron.

Beans are the best foods containing iron

7. beans

It is high in fiber and its protein content makes it a healthy diet for vegetarians. Its rich iron content can certainly increase your hemoglobin levels and reduce the risk of anemia. In addition, beans are an excellent source of fiber, complex carbohydrates, potassium, phosphorus, manganese, folic acid and other useful plant compounds, iron in 100 grams of beans contains 8.2 mg.

For vegetarians

8. mushroom

Some types of mushrooms contain a large amount of iron. They are low in calories and contain fiber, protein, vitamin B, selenium, copper, potassium and vitamins. D, Helps strengthen heart health, reduce blood pressure and strengthen bones.