Pumpkin seeds are a surprisingly excellent source of iron for vegetarians. One ounce of pumpkin seeds contains about one milligram of iron, which is 5 percent of the recommended daily amount. Get their maximum nutrition by eating them raw, or gain a whole lot of flavor by roasting them for 15 to 20 minutes.
This cruciferous vegetable, in season in the fall and winter, is high in iron, which transports oxygen throughout your body and helps with energy production and metabolism. Brussels sprouts help prevent fatigue and other symptoms of iron deficiency and are also high in vitamins, folate, fiber, and antioxidants. Not getting enough iron-rich foods can cause symptoms of anemia, so talk to your doctor if you experience any of these signs.
As far as iron-rich foods go, this petite legume is perfect for vegetarians because it’s low in calories, high in fiber, and high in protein. As a bonus, legumes are just one of many foods with cancer-fighting powers.