5 vegetarian sources of iron you must include in your diet to boost immunity


5 vegetarian sources of iron you must include in your diet to boost immunity&nbsp | &nbspPhoto Credit:&nbspiStock Images

Key Highlights

  • Iron deficiency is one of the most common nutritional deficiencies that Indians suffer from
  • Experts suggets that defciiency in certain nutrients can lead to increased risk of COVID-19
  • Here are 5 vegetarian sources of iron you must add to your diet

New Delhi: Immunity has been one of the most talked-about phenomenons, ever since the COVID-19 outbreak began around the world, with no vaccine or specific cure available for the disease as yet. While a healthy, balanced diet is key to staying healthy and keeping the risk of diseases at bay, a few nutrients that have been researched on, and found to be extremely important for overall immunity include vitamin D, vitamin C, and iron.

Iron deficiencies are one of the most common nutritional deficiencies in India, which increases the risk of conditions such as anaemia, and even infection from the novel coronavirus. Including foods rich in iron is one of the best ways to treat iron deficiency, and here are 5 vegetarian sources of the nutrient that should be a part of your diet.

5 vegetarian sources of iron to include in your diet to stay healthy

The debate between which diet is healthy – vegetarian or non-vegetarian has been going on for quite a while, and one of the main arguments that people put up is that many nutrients are not abundantly found in vegetarian food. However, iron can be found in various vegetarian sources.

  1. Soy – Soy and foods derived from soy, such as tofu, are rich sources of iron. 100 g of raw soybeans contain about 15.7 mg of iron. Soy can be added to your diet in the form of curries, as a snack. Tofu can be substituted for paneer in various dishes to give a similar texture and taste.
  2. Lentils – Lentils, or popularly known as Dal in India, are a staple food in the country. They are also a rich source of iron. A cup of cooked lentils can provide up to 6 mg of iron, which makes up for 37 per cent of the daily requirement of the nutrient in the body.
  3. Almonds – Almonds are one of the most commonly consumed nuts around the world. One ounce of almonds contains 1 mg iron, which makes up for about 6-9 per cent of the daily requirement of the body. Almonds are also rich in nutrients such as magnesium, potassium, and phosphorous.
  4. Spinach – Spinach is a leafy vegetable that is available in all seasons now, and should be made a compulsory part of your diet. Apart from iron, spinach is also rich in fibre and vitamin C, which adds to its immunity-boosting properties. 100 g of spinach contains about 2.7 mg of iron.
  5. Potatoes – Otherwise detested for their high starch and carb content, very few people are aware that potatoes are one of the richest sources of iron. Just one, large potato can contain up to 3.2 mg of iron, which can provide for 18 per cent of the daily requirement of the nutrient by the body.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a professional healthcare provider if you have any specific questions about any medical matter.

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Iron boost immunity | 5 vegetarian sources of iron you must include in your diet to boost immunity

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