Joybynature.com Team


Our body requires a number of important minerals that are necessary for the proper functioning of the various organs and organ systems. One such important mineral is iron which is extremely useful for maintaining the purity and quality of the blood. Iron is integral in the formation of haemoglobin which are the oxygen carrying molecules in the blood. If the consumption of iron goes down, so does the production of new haemoglobin molecules which can result in a number of diseases, most significant of which is anaemia.

While anybody can fall prey to anaemia due to an iron poor diet, women and people over the age of 65 are at a greater risk. Common symptoms of anaemia include fatigue, dizziness, headaches and difficulty in breathing. Living with such symptoms can become very difficult for the patient as it becomes increasingly difficult to do even the simplest of activities without feeling exhausted and tired. Thankfully, iron-deficiency anaemia can be treated by increasing the intake of iron rich foods in your diet. The following foods are the best vegetarian sources of iron that can help you overcome this disease:-

  1. Kidney Beans

Kidney beans are a great source of iron and are easily assimilated into any diet as they go very well with a number of other vegetables. In fact, one cup of kidney beans can provide you with anywhere between 3 to 7 mg of iron which is a significant quantity. It is always beneficial to pair them with green vegetables that contain vitamin C as vitamin C helps to increase the iron absorption in the body. That way you can be certain that all the iron you eat is actually helping you manufacture haemoglobin.

You can learn more about the health benefits of kidney beans by clicking here.

  1. Pumpkin Seeds

Pumpkin seeds can not only be your go-to health snack for late afternoons but also help you fight off iron-deficiency anaemia. Pumpkin seeds are filled with precious iron – one cup of the seeds can provide you with nearly 2 mg of iron while a cup of its kernels can give you a valuable 10 mg dose of iron.

Besides being a healthy, tasty snack, pumpkin seeds can also be added to a lot of dishes to add a new flavour to them while also ensuring that your iron needs are being met. You can find out more about iron-rich pumpkin seeds here.

  1. Soybeans

Soybeans are slowly gaining credence as an amazing healthy and mineral packed food. Besides the well-known protein content of soybeans, they are also extremely rich in iron – just half a cup of soybeans contains a little over 4 mg of iron. Moreover, the vitamins present in soybeans also assist in the proper absorption of the iron, ensuring that what you eat is utilized by the body in an effective manner. It doesn’t hurt that they also contain copper which can keep your blood vessels healthy, even further helping your body stay fit.

To learn more about the nutritional qualities of soybeans, click here.

  1. Lentils or Dals

Lentils or dals are extremely popular in India and are a staple of most north Indian diets. However, if you find yourself ignoring your daily helping of dal, you may want to reconsider – dals are extremely rich sources of iron and can help alleviate iron-deficiency anaemia. A single cup of dal contains about 6 mg of iron; not only that it contains enough protein and fiber to ensure that your body stays fit and healthy for a long, long time. If you wish to learn more about the many uses of dals, click here.\

  1. Sesame Seeds

Last, but in no way the least, sesame seeds are one of the most iron dense foods out there. A single cup of sesame seeds contains an amazing 20 mg of iron and along with it you get a slew of essential nutrients and minerals like copper and zinc. All of these together make sesame seeds one of the most important blood-friendly foods in the world. Learn more about the amazing benefits of sesame seeds here.

With the help of these iron rich foods, diseases such as anaemia will never bother you again!


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