Every year, more and more people observe the days of Lent. While fasting is considered valuable for the health of the body, many people do not properly manage their food intake during these days, resulting in a lack of micronutrients and macronutrients in the body.
An important trace element for the body is iron, essential for:
- Development
- Normal cellular function
- Production of certain hormones and connective tissue
Necessary for the production of hemoglobin, as through iron, oxygen travels from the lungs to our tissues. Knowing that meat is a rich dietary source of iron, it is worth mentioning that there are many vegetarian alternatives always combined with vitamin C + iron to increase its absorption.
Plant foods high in iron:
- Spinach and dark leafy greens are rich sources of iron. Three cups of spinach contain about 18 mg of iron, which is more than a steak.
- Dark chocolate or cocoa powder. Chocolate with 70-85% cocoa contains more iron than beef. Specifically, 85 g of cooked beef contains 2.11 mg of iron, while the same amount of dark chocolate gives us 10.12 mg.
- Lentils have more iron than a steak. They are also rich in fiber, potassium, and protein. Combined with a source of vitamin C, they are an excellent source of iron.
- Sesame seeds contain 1.3 mg of iron. You can add them to homemade cookies or bread, add them to salads, or even sprinkle them on your meals.
- Nuts are a great source of protein for vegetarians. However, cashews are the king of iron. A ¼ cup of cashews contains about 2 grams of iron. Eat a handful of cashews with a piece of fruit for a snack or add a few to your favorite smoothies.
- A favorite product for all our vegan friends is tofu. One cup has about 4 mg of iron. It can replace meat proteins in various recipes.
The vegetarian diet concerns many categories of people, e.g. fasting, vegan, vegetarian, etc. A proper and balanced diet can work positively and beneficially for the body. A personalized diet is the key to a healthy body.
Happy Lent!