Just like any other essential nutrient, iron is required for various bodily functions and getting enough iron is always a big question mark when you are a vegetarian. But in fact, there are actually many foods to get the essential iron nutrient in your diet without eating animal products, if you prefer. Here we have mentioned a list of iron enriched foods only for vegetarians which have higher iron content than meat:

  1. Spinach

This green leafy vegetable is a powerhouse of nutrition. Not only are they the most nutrient-dense of all the veggies, they are also extremely tasty and versatile. If you eat three cups of spinach, that's about 18 mg of iron- more than an 8-ounce steak.

  1. Soybeans

Soybeans are incredibly high in iron and protein. Just one cup of soybean has 3.5 milligrams of iron, plus a whopping 14 grams of protein. Add it to stir-fries, top salads or just eat it as a snack.

  1. Kidney Beans

These are rich in nutrition incredibly easy to incorporate into diet. Just one cup has 4 milligrams of iron, plus a ton of protein to boost. Try making a three-bean chili, adding them to pasta salad or tossing them with quinoa and corn for a Southwestern-inspired side dish.

  1. Lentils

Each cup of lentils has 7 milligrams of iron. While that is certainly a lot of lentils to eat, you can still get mega benefits from eating just half a cup of this powerhouse food. They are great in soups or as part of a salad tossed with a tangy balsamic vinaigrette and goat cheese.

  1. Oats

One of the best breakfasts that is loaded with iron and other essential nutrients is oats. Just a half cup packs 4 milligrams of iron. Eating oats in your breakfast keeps you full and energetic for a longer duration and is also beneficial if you are on a weight loss journey.

  1. Dark Chocolate

Have sweet tooth? Then, here is another reason for you to have dark chocolate as every 28 grams of dark chocolate with high cocoa content contain 2 to 3 milligrams of iron.

  1. Nuts and Seeds

Another way to fulfill your iron requirement is by eating nuts and super seeds. You can eat pumpkin seeds, flax seeds, and sesame seeds. All these super seeds are loaded with iron. You can also eat cashews, pine nuts and almonds. These seeds and nuts also provide protein, fiber, vitamins as well as antioxidants.

These foods will help you achieve your daily recommended amount of iron.

If you are looking for a vegan friendly or plant-based iron supplement, EBMfer may be considered as EBMfer is free from animal products and gelatin. EBMfer is available in capsules containing 100 mg elemental iron per capsule and raspberry flavoured liquid containing 5 mg elemental iron per mL of the liquid.

EBMmoms capsules is a vegan prenatal multivitamin supplement.