What vegetarian foods are high in 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.

What type of food is highest in iron?

Here are 12 healthy foods that are high in iron.

1. Shellfish. Shellfish is tasty and nutritious.
2. Spinach. Share on Pinterest.
3. Liver and other organ meats. Share on Pinterest.
4. Legumes. Share on Pinterest.
5. Red meat. Share on Pinterest.
6. Pumpkin seeds. Share on Pinterest.
7. Quinoa. Share on Pinterest.
8. Turkey. Share on Pinterest.

How do vegetarians get iron?

Good sources of iron for vegetarians include:

1. eggs.
2. pulses.
3. dried fruit.
4. dark green vegetables, such as watercress, broccoli and spring greens.
5. wholemeal bread.
6. fortified cereals (with added iron)

What foods have high amounts of iron in them?

The 10 Best Foods High in Iron. Foods high in iron include fortified cereals, beef, shellfish, dried fruit, beans, lentils, dark leafy greens, dark chocolate, quinoa, mushrooms, and squash seeds. The current daily value (DV) for iron is 18 milligrams (mg). Below is a list of high iron foods.

What foods are rich in heme and non heme iron?

Heme iron is found in meat, fish and poultry. It is the form of iron that is most readily absorbed by your body. You absorb up to 30 percent of the heme iron that you consume. Eating meat generally boosts your iron levels far more than eating non-heme iron. Non-heme iron is found in plant-based foods such as fruits, vegetables and nuts.

What are iron blocking foods?

Among the foods that block iron absorption, especially of nonheme iron, those containing compounds called phytates are major culprits. Phytate -containing foods include whole grains, beans, legumes, nuts and seeds.

What foods are good for iron bioavailability?

If you aren’t following a strict vegetarian diet, eating meat, fish or poultry along with foods that impair iron absorption may also mitigate the problem of bioavailability. In general, when you follow a diet featuring a wide variety of foods, the iron enhancers can balance out the inhibitors, note the authors of the 2014 review.