7. Sesame Seeds
1 tablespoon of sesame seeds has 1.3 mg of iron. It can be easily incorporated in your diet. You can sprinkle sesame seeds over your salad or mix them into a sauce, salsa, or dressing.
8. Cashews
All types of nuts are rich in protein and are well-known food, recommended for vegetarians, but cashews have the added benefit of having a high content of iron. One ¼ cup of cashews contains 2 grams of iron.
9. Soybeans
Only one cup of cooked soybeans has 8-9 mg of iron. Soybeans are a great source of protein as well (they are on the list of 20 highest protein vegetarian foods). Make sure to buy organic soy products since the conventional ones are genetically modified.
10. Chickpeas
A single cup of chickpeas has 4.7 mg of iron. This is more than half of the daily RDA for an adult male.
Chickpeas can be mixed with tomatoes, feta and cucumber so you can make a savory side dish, or roasted in a bit of olive oil in order to prepare a crunchy snack.
11. Dark Chocolate
Dark chocolate can provide plenty health benefits. It can promote healthier skin and teeth, reduce anxiety, and boost your iron intake. 1 ounce of dark chocolate has 2-3 mg of iron, which is more than one ounce of beef.
12. Swiss Chard
One cup of Swiss chard contains 4 mg of iron, which is definitely more compared to a 6-ounce hamburger. Swiss chard is also a great source of important nutrients like omega-3 fatty acids, folates, and vitamins A, C, and K.
13. Tofu
Half cup of tofu provides 3 mg of iron. There are different recipes for using tofu. Just find your favorite one and enjoy in the benefits of this vegetarian staple!
14. Kidney Beans
One cup of kidney beans has 3-4 mg of iron. They are known to be the superstar of vegetarian chili and they are often used as a healthy ingredient together with meat options.
Source: www.rodalesorganiclife.com
