Iron Rich Foods For Vegetarians!

How to improve iron levels in vegetarians?

1. Dark green leafy vegetables
2. Garden cress seeds (Halim)- have 1 glass lemon water and add a tea spoon of seeds.
3. Nuts and seeds (cashew, almonds, pine nuts, & macadamia nuts; hemp seeds,flaxseeds, pumpkin & sesame seeds)
4. Pearl millet or bajra
5. Rice flakes or poha (squeeze lemon on top)
6. Organic soy beans Quinoa
7. Lentils
8. Chickpeas and black-eyed peas
9. Tofu, tempeh, or natto
10. White Mushrooms
11. Dark chocolate

How to increase iron absorption from plant foods as it is non-heme iron unlike heme iron found in non- vegetarian foods?

1. Eat vitamin C rich foods like citrus fruits like lemon, orange, sweet lime; guava, green chillies, etc.
2. Limit tea/ coffee intake
3. Soak, sprout and ferment grains & legumes as it improves iron absorption by lowering the amount of phytates naturally found in these foods.
4. Also include lysine rich foods like legumes and quinoa as it can improve iron absorption.
5. Use a cast iron pan as it provides 2-3 times more iron than non-iron cookware.