Here Are The 5 Iron Sources For Vegetarians

1. Blackstrap Molasses

About 3 mg of iron can be found in one tablespoon of blackstrap molasses.

"Blackstrap molasses is packed with antioxidants and other nutrients like bone-healthy calcium and magnesium, as well as vitamins B6 and the thyroid-healthy selenium," said registered dietitian Isabel Smith.

2. Potatoes

One russet potato can provide 1.5 mg of iron while one red potato can provide 2.1 mg of iron, according to Self. Meanwhile, one large baked potato including the skin can provide over 3 mg of iron.
Potato also offers some health benefits by maintaining blood pressure, improving digestion, reducing inflammation, and decreasing the risk of heart disease.

3. Fortified Cereals

Certain varieties of cereal fortified with iron may provide 90 to 100 percent of the daily recommended value. But, read the nutritional label to make sure that the sugar content is not too high since some breakfast cereals have been found to use excessive quantities of added sugars.

4. Chickpeas

Also known as garbanzo beans, nutrition experts highly recommend including these legumes in a vegetarian diet. Chickpeas are said to contain around 5 mg of iron per cup, making them a healthy and versatile ingredient to add to your meals. The fiber content also helps you feel full longer. The soluble fiber, in particular, can help in the reduction of bad cholesterol i.e. LDL cholesterol. Moreover, chickpeas provide a good dose of other nutrients like zinc, phosphorus, magnesium, and protein.

5. Spinach

Raw and cooked spinach are both good options for iron. One cup of cooked spinach provides more than 6 mg of iron. Additionally, spinach offers potassium, fiber, vitamin E, calcium, and vitamin A.