What types of vegetables contain more iron and are better than fish meat

Articles May 22, 2020 12:28

We all assume that the majority of iron comes from meat, eggs, fish ... So how can vegetarians supplement iron? Research has shown that iron is not only found in meat, eggs, but also in many vegetables.

According to the National Institute of Nutrition, iron is an essential mineral for the process of hematopoiesis and performs many other important functions of the body. Every day the body needs to absorb an amount of iron to replace the physiological loss and provide for the growth process in children and pregnancy.

The causes of anemia are often due to poor, monotonous meals, lack of iron-rich foods or suffer from parasitic infections, especially hookworm infections ...

What types of vegetables contain more iron and are better than fish meat

Anemia causes many serious harms to health and life such as:

- Children with anemia are less developed physically and intellectually. Students suffer from anemia in the classroom or doze off, memory loss, poor academic performance.

- Women with anemia will adversely affect their health, prone to severe anemia during pregnancy. Pregnant women with anemia are prone to miscarriage, premature birth, mothers susceptible to hypertension and other complications during childbirth.

- People who suffer from anemia often get tired easily, reduce working capacity, low labor productivity.

We all assume that the majority of iron comes from meat, eggs, fish ... So how can vegetarians supplement iron? Research has shown that iron is not only found in meat and eggs, but also in many vegetables, even rich in iron.

Vegetables that are high in iron are good for the body

Here is a list of 10 vegetables that have more iron than red meat you should refer to:

1. Spinach

Dark leafy vegetables like spinach are not only the most nutritious of all vegetables, but also extremely rich in iron. An average of 3 cups of spinach contains about 18mg of iron, which is more than the amount of iron found in a 226g steak. In addition to iron, this vegetable also contains many other important vitamins and minerals like beta-carotene, folate, vitamin C and calcium.

What types of vegetables contain more iron and are better than fish meat

2. Soybeans

Soybeans contain extremely rich amounts of protein and iron. One cup of soy contains 3.5 milligrams of iron and 14 grams of protein. Instead of eating meat, you can choose soybeans to make stir-fries, salads to supplement iron effectively.

What types of vegetables contain more iron and are better than fish meat

3. Kidney beans

Just one cup of kidney beans, you can load up to 4 milligrams of iron. Not only that, they are also rich in fiber that is good for the digestive tract as well as abundant protein.

What types of vegetables contain more iron and are better than fish meat

4. Lentils

Each cup of lentils contains up to 7 milligrams of iron. In particular, a cup of lentils contains more iron than a piece of beef 224g. Lentils are also an excellent source of fiber, potassium and protein.

What types of vegetables contain more iron and are better than fish meat

5. Potatoes

You may be surprised to learn that a large potato contains 3 times more iron than 84g of beef. In addition, baked potatoes also contain vitamins B and C, potassium.

You can enjoy a healthy dinner with baked potatoes, steamed broccoli, Greek yogurt ...

What types of vegetables contain more iron and are better than fish meat

6. Bok choy

Each cup of stir-fried or boiled vegetables will help you get 1.8mg of iron and extremely abundant vitamin A. The amount of iron in bok choy also plays a role in promoting bone and heart health.

A cup of raw bok choy (approximately 170g) contains 9 calories, 1g of protein, 1.5g of carbohydrate, 0.7g of fiber, no cholesterol and only 0.1g of fat ...

Here are 8 most iron-rich vegetables, superior to fish and meat: Take advantage of it, not afraid of anemia, fatigue - Photo 5. Each cup of stir-fried or boiled vegetables will help you get 1.8mg of iron and extremely abundant vitamin A

What types of vegetables contain more iron and are better than fish meat

7. Kale

3 cups of kale contains 3.6 mg of iron. Not only that, this vegetable is also rich in fiber, vitamins and calcium. You can take advantage of kale to make salads or stir-fries, rolls are very delicious and excellent iron supplements for the body.

What types of vegetables contain more iron and are better than fish meat

8. Broccoli

In addition to its famous effect against 8 types of cancer, broccoli is also rich in vitamin K and magnesium, protein, calcium, chromium, carbohydrates, vitamins C, A, which help enhance the absorption of iron in the body. A cup of cooked broccoli contains 1mg of iron. This shows that this is a good source of iron absorption without having to eat meat.

Watch next: Start Eating Fish Every Day, And See What Happens to Your Body

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