Iron is an essential component of the diet for oxygen supply and production of red blood cells. These 6 foods are the best vegetarian sources of iron.
Neighbourhood Lifestyle Desk/Avi Arya: For a balanced diet, iron-rich foods are crucial. The most important function performed by iron is to supply oxygen throughout the body and produce red blood cells. Deficiency of iron causes anaemia, which is a common problem amongst teenagers today. Iron can be divided into heme iron and non heme iron. While heme iron is easier to absorb and is found in meat, seafood and poultry, non heme iron is found in plant-based sources such as grains, beans, vegetables, fruits, nuts and seeds.
Here are some of the best vegetarian options of iron:
Cruciferous greens: Make sure your meals have at least 1-2 green vegetables like spinach, broccoli and kale. 100 gm of cooked spinach has 3.6 mg of iron and lots of Vitamin C, which boost absorption of iron. Consuming these heavy greens on a daily basis also helps in weight loss, since leafy vegetables are high in fibre and low on calories
Pumpkin seeds: The seeds are rich in iron, Vitamin K, zinc and manganese. Snacking on pumpkin seeds on a daily basis is a great idea. It can be carried in flights, cars or to work and can be munched on at any given time of the day.
Brown rice: It is rich in fibre and helps in getting rid of toxins within the body. The high iron content helps fight fatigue and anaemia as well