One of the elements needed for maintaining our health is iron. Iron plays a key role in many processes in our body. Red meat is known as a rich source of iron. However, although rich in iron red meat is not recommended for usual consumption.

Therefore, the question raised is what can replace red meat and still provide a sufficient amount of iron. The daily intake of iron for men is 9mg whereas the dose for women is 18mg per day. Furthermore, women need to get around 9mg of iron daily during the menstrual cycle, and 20mg during pregnancy.

Consuming vegetables has always been a priority when it comes to keeping your general health. Vegetables are full of minerals and vitamins which can contribute to our health. Therefore, the following list of vegetables needs to be taken into consideration if there is an iron deficiency in the body.

Spinach is extremely rich in iron. Its iron component becomes even stronger when the spinach is cooked. Tofu provides 3.6mg of iron of the recommended daily intake. It is also rich in magnesium, selenium, and calcium.

Nuts are also high in iron although they can also be high in calories. Therefore, their consumption should be regular but limited. Figs and dates are best consumed raw or added to our smoothies, salads, and desserts. They are also extremely rich in iron but due to their high level of calories, it is recommended to consume them in limited amounts.

Dark chocolate is one of the most powerful antioxidants and provides 18% of the recommended daily iron intake. It is also packed with copper and magnesium. Cocoa powder and dark chocolate contain large amounts of fiber which makes them very helpful for the friendly bacteria in the intestines.

Mung bean is the richest of all legumes when it comes to antioxidants. It provides 1.8mg of iron per 100g. Consuming it a few times weekly will ensure the necessary daily dose of iron. Beetroot is also high in iron as well as in betanin, magnesium, and calcium. It is also rich in folic acid and it can effectively prevent cancer, support the liver function and clean the blood.

Lentils – are rich in fiber and high-quality proteins like Vitamin B and magnesium. It provides 3.3mg of iron and it is very efficient for digestion. Broccoli – is highly nutritious because it contains 1mg of iron per 100g, rich in Vitamin K, Vitamin C, and fiber. It is a powerful weapon against cancer since it contains indole, sulforaphane, and glucosinolates.

Kale – is rich in Vitamin K and thus very helpful for blood coagulation intervention. It lowers cholesterol levels and helps in the formation of strong bones. It provides 1.5mg of iron per 100g. Finally, pumpkin seeds- are full of magnesium, zinc, and Vitamins A, B, and E. It is high in iron providing 3.3.mg of the same.

Iron deficiency can reduce our physical and mental performance. It can lead to fatigue, weak immunity, and exhaustion. It is most commonly a result of a poorly vegetable balanced diet i.e. diet low in iron. Therefore, the intake of foods that inhibit iron assimilation needs to be reduced whereas the consumption of iron-rich foods needs to be increased.