One of the biggest concerns for those following a vegetarian or vegan diet is the amount of iron they can consume through food. The recommended daily intake of iron ranges from 8 to 27 mg per day for adults. Below, we list 14 plant-based foods that are particularly rich in iron .
Spinach . A green leafy vegetable that’s particularly rich in iron. A spinach salad can provide our bodies with the recommended daily intake of iron.
Broccoli . In addition to iron, they are rich in vitamin K, magnesium, and vitamin C.
Lentils . 200 grams of lentils contain more iron than a steak and are particularly rich in potassium, protein, and dietary fiber.
Cabbage . Precisely because it’s rich in iron, cabbage fights fatigue and promotes muscle recovery. It can be eaten raw or in soup.
Bok choy . Also known as Chinese cabbage, this vegetable is particularly rich in iron and vitamin A.
Potatoes . 1 potato can contain more iron than 3 ounces of chicken.
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