What types of plants should vegetarians eat to supplement iron?

Iron is a major component of hemoglobin, a protein found in red blood cells. Hemoglobin carries oxygen from the lungs to the rest of the body and helps give muscles their red color. Iron is also involved in energy production, DNA synthesis, and amino acid synthesis, according to the US health website Healthline .

Olives are one of the plants rich in iron.

Iron deficiency can cause a host of health problems such as anemia, fatigue, pale skin, hair loss, brittle nails, and even rapid heartbeat and chest pain. To supplement iron, vegetarians should eat the following plants:

Bean

Beans are a great source of iron, improve digestion, make you feel full longer, and aid in weight loss. Beans contain many important nutrients such as folate, magnesium, and potassium.

Beans, such as soybeans, lentils, chickpeas, and peas, are great for heart health and help regulate blood sugar. One cup of lentils contains 6.6 mg of iron, which is 37% of your daily iron needs. Beans, such as black beans and kidney beans, are also good sources of iron.

To optimize iron absorption, people should eat more foods rich in vitamin C such as tomatoes, green vegetables or citrus fruits.

Olives

Black olives are an excellent source of iron. 100 grams of olives contain more than 6 mg of iron. Eating 10 to 12 olives a day can help maintain healthy iron levels in the body and prevent low hemoglobin levels.

Pumpkin seeds

Pumpkin seeds are delicious and packed with important minerals, including iron, vitamin K, zinc, and protein. They are a great snack to boost your iron intake and hemoglobin levels. One cup of pumpkin seeds contains 2.5 mg of iron, which is 14% of your daily iron needs.

Quinoa

One cup of quinoa contains about 2.8 mg of iron, which is 16% of the daily iron requirement. Quinoa is gluten-free, making it suitable for people with gluten intolerance.

Quinoa is also high in protein, folate, magnesium, copper, manganese, and many other nutrients. The antioxidant content in quinoa also helps protect cells from damage caused by free radicals formed during metabolism, according to Healthline .

Source: https://thanhnien.vn/nguoi-an-chay-muon-bo-sung-sat-can-an-loai-thuc-vat-nao-185240824192303635.htm