How can I get iron and protein without eating meat?

How can I get iron and protein without meat?

The best iron-rich foods on a meat-free diet include:

  1. legumes (lentils, chickpeas and dried or canned beans)
  2. tofu and tempeh.
  3. wholegrains, particularly quinoa, buckwheat and amaranth.
  4. dark green leafy vegetables.
  5. nuts and seeds.
  6. dried fruit, particularly dried apricots, dates and prunes.
  7. eggs (for lacto-ovo vegetarians)

How can I get protein without eating meat?

There is no doubt that meat provides protein, but so do beans, eggs, nuts, yogurt and even broccoli. The following non-meat foods contain plenty of protein: Nuts and seeds (4-10 grams per 1 ounce serving): walnuts, cashews, pumpkin seeds, pistachios, sunflower seeds, almond butter, hemp, chia and flax seeds.

How can I get iron without eating meat?

The body doesn’t absorb non-heme iron from fruits, vegetables, beans, and other plant foods as easily as it absorbs heme iron. That means those who eat little or no meat must take in more iron from leafy greens, legumes, whole grains, mushrooms, and other iron-rich plant foods.

What foods are high in iron not meat?

For vegetarians, sources of iron include:

  • tofu;
  • legumes (lentils, dried peas and beans);
  • wholegrain cereals (in particular, iron-fortified breakfast cereals);
  • green vegetables such as broccoli or Asian greens;
  • nuts, especially cashews;
  • dried fruits such as apricots;
  • eggs; and.
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What food gives you protein other than meat?

How to get protein without the meat

  • Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron. …
  • Soya beans. …
  • Quinoa. …
  • Nuts. …
  • Seeds. …
  • Cereals and grains. …
  • Quorn™ …
  • Dairy.

What vegetables have more protein than meat?

Broccoli contains more protein per calorie than steak and, per calorie, spinach is about equal to chicken and fish.

What fruit is highest in iron?

Summary: Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion. These fruit also contain antioxidants and a variety of other nutrients beneficial to health.

How can I raise my iron levels quickly?

If you have iron-deficiency anemia, taking iron orally or getting iron administered intravenously along with vitamin C is often the fastest way to raise your iron levels.

Food sources of iron include:

  1. Spinach.
  2. Watercress.
  3. Kale.
  4. Raisins.
  5. Apricots.
  6. Prunes.
  7. Meat.
  8. Chicken.

What food causes low iron?

Some foods can make it harder for your body to absorb iron. These include coffee, tea, milk, egg whites, fiber, and soy protein. Try to avoid these foods if you have iron deficiency anemia.