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Do you constantly feel drained of energy and mentally foggy? Are you often short of breath just from walking up stairs? If you’re vegetarian or vegan, you could have an iron deficiency sabotaging your well-being. This vital mineral supports oxygen flow, brain function, and energy levels.
The good news is, you can get all the iron you need from plant-based foods! In this article, you’ll discover the top 8 plant based iron foods to keep you at peak performance. We’ll look at:
- The difference between heme and non-heme iron.
- Ways to boost absorption of plant based iron foods.
- The best vegetarian iron-rich foods to add to your diet.
Also check : IMPORTANCE OF IRON FOR BRAIN FUNCTION
Understanding Heme vs. Non-Heme Iron
Heme iron is derived from the proteins haemoglobin and myoglobin found in foods derived from animals, such as red meats, fish, and poultry. At a rate of between 10% and 35%, the body can easily absorb it.
Plant foods and iron supplements contain non-heme iron. Because of its lower bioavailability (between 2 and 20%), higher intakes are required.
Combining non-heme iron sources with vitamin C from citrus, peppers, broccoli and strawberries can significantly boost absorption.
Dairy products, coffee, calcium supplements and foods high in polyphenols may inhibit non-heme iron uptake if consumed at the same time.
Also check : 6 BEST FOOD RECIPES RICH IN IRON
Plant-Based Sources of Iron:
1. Legumes:
For vegans and vegetarians, legumes are excellent sources of iron. They consist of peas, beans, lentils, and chickpeas. These adaptable foods are a valuable addition to your diet because they not only contain iron but also have a high protein content.
Also check: UNDERSTANDING THE ROLE OF PREBIOTICS IN FOODS FOR HEALTH
2. Tofu and Tempeh:
Tofu and tempeh are two soy-based foods that are great sources of plant-based iron. They can be used in a variety of savoury and sweet dishes and are also high in protein.
3. Quinoa:
Quinoa contains iron and is a complete protein source. It works well as a side dish, in salads, or in bowls.
Also check : 8 BEST PROTEIN-RICH RECIPES FOR KIDS
4. Nuts and Seeds:
Almonds, cashews, pumpkin seeds, and sunflower seeds are among the nuts and seeds that are high in iron. For a nutrient boost, snack on them or incorporate them into your meals.
5. Leafy Greens:
In addition to being high in iron, green leafy vegetables like spinach, kale, and Swiss chard also contain vitamin C, which helps the body absorb iron. Include them in your smoothies or salads.
Also check: ENJOY THE TRADITIONAL FOODS IN WINTER AND FORGET ABOUT VITAMIN C & A DEFICIENCY
6. Whole Grains:
For vegans and vegetarians, whole grains like brown rice, oats, and fortified cereals can be important sources of iron.
Also check: 6 NUTRITIOUS RECIPES WITH OATS FOR BREAKFAST OR SNACKS
7. Dried Fruits:
Fruits that are dried, such as apricots, raisins, and figs, are rich sources of iron. They make for an easy and wholesome snack.
8. Molasses:
Blackstrap molasses is a syrup that is sweet and high in iron that can be used as a natural sweetener in a variety of foods.
Also check: HEALTHY ALTERNATIVES OF SUGAR FOR KIDS
Iron-rich food recipes for kids
Keep your kids healthy and energized with these iron-rich recipes that make great lunch or dinner foods. They are tasty and filled with foods rich in iron including lentils, greens, veggies, and more.
1. PALAK TOFU CURRY
Ingredients
- 1 cup Spinach (steamed)
- 1.5 cups Firm tofu (cut small)
- 2 tbsp. Ghee or olive oil
- 1 Chopped onion
- 3 tbsp. Iyurved’s Weight savoury spread (order here)
- Small piece of Ginger
- 2 tsp. Chopped garlic
- 2 tsp. Lemon juice
- 1 tsp. Pepper
- Salt to taste
- 4-5 cups Water
Preparation
- Puree spinach and ginger.
- Heat oil. Add chopped onion and garlic. Now add 3 tbsp. Iyurved’s Weight savoury spread (order here)Saute well.
- Once the onion turns light brownish, add tofu pieces. saute well and add spinach puree.
- Add salt, pepper seasoning (or curry masala). Cook for 2-3 minutes and turn off the flame.
- Add cumin powder (optional) and lemon juice. Stir and serve.
- Fill inside a wrap or tortilla or serve with rice or paratha.
You may add 1 tbsp of Iyurved’s Weight savoury spread (order here) while it is being cooked or to the cooked curry and serve with rice or paratha or fill inside a wrap or tortilla.
1 cup – 45 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).
2. Beetroot CHEELA
Ingredients
- 1 cup Ragi flour (optional)
- 1 Beetroot grated/ pureed (uncooked)
- 2 cup Chickpea flour or mung bean paste (soak mung bean for 4 hours, blend with water to make thick batter)
- 1 cup Tofu (mashed)
- 3 tbsp Sesame Seeds
- 4 tbsp Iyurved’s Weight savoury spread (order here)
- Water (as required)
- Salt (as per taste)
- 2 tbsp Grated ginger
- 2 tsp Ajwain/ Carom seeds
- Coriander leaves (chopped)
Preparation
- Mix all the ingredients together into a soft dough.
- Heat the pan and spread 1 serving spoon batter on the pan, apply some oil.
- Allow it to cook on both sides for 30 seconds on medium flame.
- Flip other side, cook and serve with chutney.
You may spread 1 tbsp of Iyurved’s Weight savoury spread (order here) over the cheela or mix it with veggies and fill it up like a wrap.
1 cheela – 93 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).
3. QUINOA-MILLET PEAS MEAL
Ingredients
- 1/2 cup Quinoa or Little Millet ( Quinoa and little millet boiled in equal water)
- ½ cup Peas
- 2 tbsp Oil
- 1 Chopped small onion
- 3 tbsp Iyurved’s Weight savoury spread (order here)
- 2 tsp Chopped garlic and ginger
- 1 tsp Cumin seeds
- 1 tsp Lemon juice fresh
- Chopped green chili (optional)
- Chopped handful coriander
- Salt to tatse
Preparation
- Heat oil in pan. Add cumin,ginger, garlic and onion. Saute for a minute.
- Add peas, chillies, salt. Cook for 3 minutes.
- Add boiled quinoa/ millet (without water), Iyurved’s Weight savoury spread (order here) Cook for 5 minutes.
- Add lemon juice to taste.
- Garnish with coriander. Serve!!
1 cup – 210 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).
4. Spinach pasta
Ingredients
- 1 cup Pasta
- ½ cup Spinach puree
- 1 Chopped onion
- 3-4 cloves Chopped Garlic
- 1 tsp Grated ginger
- 2 tbsp Sorghum millet
- 2 tbsp Iyurved’s Weight savoury spread (order here)
- 1 tbsp Schezwan sauce
- 1 tsp Chilli flakes
- ¼ cup Milk
- 1 tbsp Oregano
- 2 cups Water
- 1 tbsp Oil
- Salt to taste
Preparation
- Initially, add some water, pasta to a pan and cook the pasta and keep it aside.
- In another pan, add oil, grated ginger, garlic, chopped onion and saute well.
- Now add schezwan sauce, oregano, chilli flakes and Iyurved’s Weight savoury spread (order here)
- To this, add sorghum millet and cook on low flame for few seconds.
- Now, add spinach puree, salt and mix well.
- Pour milk and add the cooked pasta, stir well, cook for a minute.
- Spinach pasta is ready to serve!!
You may add 1 tbsp of Iyurved’s Weight savoury spread (order here)to the pasta while it is being cooked or to the cooked pasta when serving your child.
1 cup – 160 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).
5. MILLET AND VEGGIES APPAM
Ingredients
- 1 cup Ragi / Finger millet
- 1 Chopped Medium size beetroot
- 1/2 cup Chopped Carrot, Broccoli
- 2 tbsp Iyurved’s Weight savoury spread (order here)
- Salt to taste
- 1 tsp Oil
- Water as required
Preparation
- Finely chop the beetroot, carrot and broccoli.
- Grind them in a coarsely in a mixer.
- Mix the coarse mixture of veggies and Iyurved’s Weight savoury spread (order here) with finger millet.
- Make a batter with pouring consistency by adding little water in it.
- Grease the appam pan with oil.
- Once heated pour spoonful of batter in each mold. Cover and cook on medium flame. After 3 minutes flip over each appam and cook from other side for 2 minutes.
- Take out on a plate and serve with coriander chutney or green chili sauce.
1 appam – 23 calories
Additional nutrition benefits
( 1 tbsp of Iyurved’s Weight savoury spread (order here) gives 126 calories with 5.36g of protein).
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