Iron Rich Foods : Grow Your Own Foods High In Iron

A list of iron rich vegetables, fruits, legumes, lentils, nuts, seeds, spices and herbs is given. Incorporate iron rich foods in your daily diet. Choose foods high in iron from the chart of iron-rich foods for vegetarians like vegetables, fruits, legumes, lentils, nuts, seeds, spices and herbs. Iron is an important nutrient for a healthy body.  Iron helps to carry oxygen to our brain. If you lack iron, you may be more likely to develop fatigue or anaemia or neurological problems. 

Iron Rich Foods Chart

Most of the iron-rich fruits and vegetables foods for vegetarians can be grown in your garden. 

The daily iron requirement depends on age and gender. If you are a woman, your recommended daily amount of iron is 8 mg. A woman needs 18 mg of iron daily, whereas a pregnant woman may need up to 27 mg. You should aim to take the required amount of iron in your diet.

1. Keep in mind that iron is not easily absorbed by the body even if you eat high iron foods. The amount of iron absorbed from vegetarian food is up to 10%, while it is 10 - 20% from animal food. Foods that are rich in vitamin C help to increase iron absorption. Also iron from raw foods is absorbed better.
2. Vegetarians need to be especially careful, because plant-based sources of iron are not as easily absorbed as iron from animal-based foods.
3. Vegetables such as capsicum, potato, broccoli, Brussels sprouts, tomato, etc. enhance the iron absorption
4. Fruits such as cantaloupe, grapefruit, strawberries, orange, etc. help iron absorption.
5. There are specific iron-rich foods for anaemia (anemia), the anemic people can take high iron diet if your doctor recommends it.

List of Top Iron Rich Food Sources

Following are the best iron containing vegetables, fruits, nuts, seeds and spices.