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Food & Cuisine

14 Vegetarian foods that contains more Iron than Meat



Vegetarians and vegans are often worried about the amount of iron they consume. The National Institute of Health suggests that each grown-up person needs to consume between 8-27mg of iron per day. It is very important that pregnant women also consume this mineral in order to have healthy baby.

Meat is the best source of iron, but vegans need to find other sources that can help them consume the needed amount of this mineral in order to maintain their health. In this article we are going to present to you 14 vegetarian foods that contain more iron than meat:

  1. Spinach

This veggie is packed with iron which makes it great for your health. Try to consume spinach in your salad in order to provide the body with the needed amount of iron.

  1. Broccoli

Broccoli contains enough iron to supply the daily needed amount. Also it contains vitamin K, vitamin C, and magnesium.

  1. Lentils

It contains iron more than 8oz steak. You will need one cup of lentils in order to provide the daily needed requirement. Also it contains fiber, protein, and potassium.

  1. Kale

You will need to consume 3 measures of kale in order to provide 3.6mg of iron. Feel free to consume it crude or in your soup.

  1. Bok Choy

This is traditional Chinese cabbage that will provide your body with vitamin A, iron, and other nutrients.

  1. Baked potato

One backed potato contains 3 times more iron than 3oz chicken. It is best to serve it with steamed broccoli, Greek yogurt, and melted cheddar.

  1. Sesame seeds

Consuming 1 tablespoon of sesame seeds contain 1.3mg of iron. Feel free to fuse it in your eating routine in order to supply the body with the needed iron amount.

  1. Cashews

Cashews are packed with iron, but also they are great source of protein.

  1. Soybeans

In 1 cup of soybeans there are 8mg of iron. Also it contains proteins that make it great for vegetarians. Make sure that you consume it on regular basis.

  1. Chickpeas

In 1 measure of chickpeas there is 4.7mg of iron. Feel free to blend it with feta, tomatoes, and cucumber in order to provide the needed nutrients to your body. Also you could cook them with olive oil.

  1. Dark chocolate

It provides great properties that improve the teeth and skin. Also it contains enough iron to provide your body with the needed amount.

  1. Swiss chard

If you consume 1 measure of Swiss chard you will consume 4mg of iron. Swiss chard also contains omega-3 unsaturated fats, vitamins A, C, and K.

  1. Tofu

If you consume ½ a cup of tofu you will intake 3mg of iron. Also it contains great medicinal properties which make it great for your overall health.

  1. Kidney beans

They are packed with iron and you should definitely consume it on regular basis.

Food & Cuisine

UN FAO: Food prices jump in January.



Food prices rose in January, and has become stronger for vegetable oils and sugar, the United Nations food agency said on Thursday.

The Food and Agriculture Organisation’s food price index, which measures monthly changes for a basket of cereals, oilseeds, dairy products, meat and sugar, averaged 164.8 points last month against 161.8 in December.

In spite of the rise, the index was still 2.2 per cent below its January 2018 level.

The FAO dairy price index jumped 7.2 per cent from December’s value, ending seven months of declines.

FAO said limited export supplies from Europe, caused by strong internal demand, was the main driving force behind the increase.


FAO’s vegetable oil price index rose 4.3 per cent from the previous month, while its sugar index rose 1.3 per cent and its cereal index made marginal gains on December.

The meat price index was largely unchanged.


FAO lifted its latest world cereal production forecast for 2018 to 2.611 billion tonnes, slightly higher than the December reading, reflecting upward revisions for maize, wheat and rice.

“Much of the projected growth is associated with expected increases in Europe, where beneficial weather has so far shored up yield prospects while also sowings are forecast to expand, largely driven by attractive prices,” FAO said.



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Food & Cuisine

Cells that could prevent obesity, diabetes, hypertension found by American scientists.



An American scientists has discovered a group of cells in the small intestine that slows down metabolism and increase fat accumulation.

The study published on Wednesday in the journal Nature  may lend a clue to prevent and treat obesity, diabetes and hypertension.

Researchers from Massachusetts General Hospital in the US found that mice lacking those cells called intraepithelial T lymphocytes or natural IELs could burn fat and sugar without gaining weight.


When those cells are present, they suppress a hormone that speeds up metabolism and conserves more energy it gets from food.


Such a mechanism used to be an evolutionary advantage when food was scarce in ancient time, but “with the food so abundant,this energy-saving mechanism can backfire and lead to unhealthy outcomes,” said the paper’s lead researcher Filip Swirski from Massachusetts General Hospital.

Swirski’s study can eventually contribute to cardiovascular disease and other metabolic ailments.



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