Spinach
Vegetarians can receive a lot of iron from spinach. 2.7 milligrams of iron may be found in 100 grams of spinach. 28 mg of vitamin C is also present. Additionally, iron can better enter our bodies with the aid of vitamin C.
Shellfish
Various kinds of shellfish are excellent providers of iron. 100 grams of clam contains 13.98 mg of iron, while oyster has 5.1 mg of iron. Shrimp, lobster, and blue mussel are additional excellent sources of iron.
Tofu
Tofu is a soyabean-based food. 100 grams of tofu contains 5.5mg of iron. Protein, calcium, vitamin B1, manganese, phosphorus, magnesium, zinc, and other essential nutrients can all be found in tofu.
Poultry, Fish and Red Meat
Eating regular part of your diet will ensure your haemoglobin (Hb) levels will stay above average. As per researcher, iron deficiency risks are lesser in people who consume poultry, meat and fish regularly.
Whole Grains
Whole Grains are good source of iron. Oats, brown rice, millets and wheat all contain iron. Around 100 grams of oats contain 4.7 mg of iron while wheat has 3.9 mg of iron per 100 gms.
Legumes
Legumes like chickpeas, lentils and peas all are good sources of iron. Beans contain around 5 mg of iron per 100 grams while peas contain around 1.5 mg.
Seeds
Seeds like sesame seed, pumpkin seeds, flaxseeds are rich in iron. 100 grams of pumpkin seeds contain 3.3 mg of iron while sesame seeds contain 14.6 mg and flaxseeds contain 5.6 mg of iron.
Nuts
Nuts like pistachois, cashews and almonds are good source of iron. Around 100 grams of pistachois contain 3.9 mg of iron while cashews contain 6.7 mg of iron. On the other hand, Almonds contain around 5.4 mg iron per 100 grams.