Protein has recently received a lot of attention, especially among those who started eating vegetarian foods. Many people are interested in the question of the usefulness of vegetable protein and the amount that should be consumed to provide the cells and tissues of the body with normal growth.
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There is good news: it is not necessary to combine several types of protein in one dish (for example, beans and rice), there are enough certain record-keeping foods according to its content. It is very important to understand that the amount of protein in grams is not the most important when planning a diet. It is much more important to know what percentage of the total caloric content of the food is protein. The more diverse your vegetarian diet is, the better the body gets the required amount of protein. Here are some common symptoms of iron deficiency in the body:
- fatigue, pallor;
- poor resistance to infections;
- physical weakness;
- headaches, dizziness;
- loss of hair, brittle nails, dry skin.
If you have these symptoms, add more foods rich in iron to your diet. Iron is the most important microelement necessary for the well-coordinated work of the whole body, so that it is impossible to admit its deficiency. Let’s look at 14 vegetarian foods to easily boost the iron intake. They can help you normalize the level of iron in your body:
Spinach contains 51% protein. It is also a good source of iron and vitamin C. Also, it contains a lot of folic acid, an important vitamin for women, which is responsible for strength, brain function and reproductive health.
At first glance, it may seem strange, but there is more protein in broccoli than in beef: 4.5 grams per 30 calories. Broccoli is also rich in amino acids, fiber, vitamin B6, which improves mood, and broccoli is considered the leader among vegetables for antioxidant properties.
An honorable mention in the list of iron-containing deserves and lentil is a plant of the legume family, which contains about 6 mg of mineral per cup.
It contains 2 times more iron than green peas contain - 1.5 mg of iron per 100 g.
#5. Bok choy
100 g of Bok choy contain 0.8 mg of iron.
#6. Baked potato
Baked potatoes, despite the presence of a huge amount of nutrients (for example, in every 100 g there is 0.001 g of iron), remain undeservedly underestimated. By the way, there are very few calories - only 93 in 100 g, and a lot of potassium, phosphorus and vitamins of groups B and C.
#7. Sesame seeds
Only 1 tablespoon a day has the necessary amount of iron. Sesame seed will provide you with 45% of the daily iron requirement. These seeds can be added to smoothies, raw desserts, morning oatmeal and even baking, mixing with ordinary flour.
This is another source of plant-derived iron, which, thanks to its nutritional properties, is an excellent snack between the main meals. 100 g of this delicious nut contain 0.007 g of iron and about 600 calories, so do not overdo it.
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They contain more than 4 mg of iron per cup, plus, copper (it keeps blood vessels and the immune system healthy) and manganese (it is involved in all chemical processes in the body).
Only half a glass of chickpeas will provide the body with 4 mg of iron. It also contains many useful proteins and fiber. It will help to lower the level of cholesterol and sugar in the blood.
#11. Dark chocolate
You can get a dose of iron thanks to sweets. Natural chocolate is rich not only in iron, but in magnesium. 100 g of bitter chocolate contain 0.005 g of iron and almost half the required daily rate of manganese and magnesium. Of course, its main drawback is calorie content (539 calories in 100 g), so do not try to fill the body's need for iron with chocolate alone.
#12. Swiss chard
Dark green leafy vegetables are another good source of iron. A high amount of iron in Swiss chard can prevent a lot of diseases.
A half a glass of tofu contains 3 mg of iron - this is slightly more than in the average portion of red meat.
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#14. Kidney beans
Beans of all varieties will become an excellent source of iron. Combine them with belly pepper, broccoli and cauliflower, which contain enough vitamin C - a nutrient that helps absorb iron in the body.
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