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14 Vegetarian foods that contains more Iron than Meat

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Vegetarians and vegans are often worried about the amount of iron they consume. The National Institute of Health suggests that each grown-up person needs to consume between 8-27mg of iron per day. It is very important that pregnant women also consume this mineral in order to have healthy baby.

Meat is the best source of iron, but vegans need to find other sources that can help them consume the needed amount of this mineral in order to maintain their health. In this article we are going to present to you 14 vegetarian foods that contain more iron than meat:

  1. Spinach

This veggie is packed with iron which makes it great for your health. Try to consume spinach in your salad in order to provide the body with the needed amount of iron.

  1. Broccoli

Broccoli contains enough iron to supply the daily needed amount. Also it contains vitamin K, vitamin C, and magnesium.

  1. Lentils

It contains iron more than 8oz steak. You will need one cup of lentils in order to provide the daily needed requirement. Also it contains fiber, protein, and potassium.

  1. Kale

You will need to consume 3 measures of kale in order to provide 3.6mg of iron. Feel free to consume it crude or in your soup.

  1. Bok Choy

This is traditional Chinese cabbage that will provide your body with vitamin A, iron, and other nutrients.

  1. Baked potato

One backed potato contains 3 times more iron than 3oz chicken. It is best to serve it with steamed broccoli, Greek yogurt, and melted cheddar.

  1. Sesame seeds

Consuming 1 tablespoon of sesame seeds contain 1.3mg of iron. Feel free to fuse it in your eating routine in order to supply the body with the needed iron amount.

  1. Cashews

Cashews are packed with iron, but also they are great source of protein.

  1. Soybeans

In 1 cup of soybeans there are 8mg of iron. Also it contains proteins that make it great for vegetarians. Make sure that you consume it on regular basis.

  1. Chickpeas

In 1 measure of chickpeas there is 4.7mg of iron. Feel free to blend it with feta, tomatoes, and cucumber in order to provide the needed nutrients to your body. Also you could cook them with olive oil.

  1. Dark chocolate

It provides great properties that improve the teeth and skin. Also it contains enough iron to provide your body with the needed amount.

  1. Swiss chard

If you consume 1 measure of Swiss chard you will consume 4mg of iron. Swiss chard also contains omega-3 unsaturated fats, vitamins A, C, and K.

  1. Tofu

If you consume ½ a cup of tofu you will intake 3mg of iron. Also it contains great medicinal properties which make it great for your overall health.

  1. Kidney beans

They are packed with iron and you should definitely consume it on regular basis.

Food & Cuisine

Satellites warn African farmers of pest parasitic diseases

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Prof Charlotte Watts, chief scientific adviser for the UK’s Department for International Development, which funds the plant doctor scheme, says a new initiative with CABI and the UK Space Agency (UKSA) will use the network to prevent, rather than just reduce infestations.



When speaking to the newsmen, she expressed that the idea is to use satellite data collected by the UKSA to develop a system that is able to predict when pest infestations will strike a week or more in advance.

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It is also designed to inform the farmers through mobile phone alert for them to take precautions, adding that it will help boost farmers incomes and mitigate poverty rate.

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The modern forecast is being used in Kenya, Ghana and Zambia and will be rolled out soon to other part of the world.

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Food & Cuisine

Ultimate Baker releases sugar substitute for diabetics

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Ultimate Baker has released a new naturally-coloured xylitol sugar substitute created specifically for the diabetic market.



Ultimate Baker Xylitol is made purely with natural ingredients from fruit and vegetables, and the company claims that xylitol almost perfectly mimics the natural sweetness of sugar, while having 40% fewer calories.

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Xylitol carries a glycaemia index rating of 7, compared to the 60–70 rating carried by normal sugar, and this means that xylitol does not spike blood sugar or insulin.

Figures provided by the company claim that approximately 100 people in the US suffer from diabetes or prediabetes, and this has made the development of products tailored to diabetics crucial.

Sue-Ellen Cutler, vice-president of new product development at Ultimate Baker said: “Our goal is to create high quality products that are both visually appealing while free of the harmful synthetics and preservatives which are dominant across the baking industry.

“Xylitol is a product we’re just as proud to serve our families as we would all of our customers.”

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