Although red meat is often touted as the best source of iron, there are actually a number of plant foods that contain more iron than red meat. 09recommended and help fight anemia:
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Soy and tofu:
Soy is a source of protein, fiber and a number of vitamins and minerals, including iron. Tofu is made from soybean pulp and contains even higher levels of iron than the soybeans themselves.
An 85g portion of tofu contains about 6.8 milligrams of iron. Meanwhile, the same serving of soybeans contains 4.4 mg. While a one-cup serving of soy milk provides about 1 milligram of iron. These foods can therefore provide you with a significant amount of iron.
The body needs iron to make hemoglobin, which carries oxygen in the blood. Iron is also important for cell growth and metabolism. When there is not enough iron in the diet, people can develop anemia, which can lead to fatigue and other symptoms.
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Lenses:
Lentils are a type of legume that is often used in salads as well as main dishes. They are known for their wealth in iron. A one-cup serving of cooked lentils contains 6.6 mg of iron, or more than 35% of the recommended daily intake (RDA) for adults.
When it comes to iron absorption, lentils are similar to other plant sources of this mineral. Non-heme iron found in plants is not as easily absorbed by the body as heme iron found in animal products. To increase iron absorption from lentils, pair them with a food that contains vitamin C or add them to a dish that contains tomatoes or other acidic ingredients. Lentils are also a good source of protein, fiber and B vitamins.
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Spinach:
Did you know that one serving of spinach contains almost 20% of the recommended daily iron intake? This may come as a surprise since spinach is often associated with Popeye and his superhuman strength, but it’s true! A one-cup serving of cooked spinach provides 6 mg of iron. Spinach is not only a good source of iron, but it also contains vitamins A, C and K as well as folate and magnesium.
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Sweet potatoes :
Sweet potatoes are a healthy and delicious addition to any diet. They are not only a source of carbohydrates but also a good source of iron. An 85g serving of sweet potatoes contains about 1mg of iron, or about 6% of the daily value for iron. That may not seem like much, but it’s actually more than the amount of iron in an equivalent portion of beef! Sweet potatoes are a natural source that contains other nutrients, including vitamins A and C, potassium, fiber and manganese.
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Quinoa:
Quinoa is a popular vegetable protein that is also a good source of iron. One cup of cooked quinoa contains about 2 mg of iron, or about 10-15% of the daily value for iron. Quinoa is also rich in other nutrients such as fiber, magnesium and potassium. To optimize the absorption of the iron in quinoa, it is preferable to consume it together with foods that contain vitamin C, such as peppers, citrus fruits and tomatoes. Adding a small amount of fat, such as olive oil or avocado, can also help increase iron absorption. So if you’re looking for an iron-rich food that’s easy to incorporate into your diet, quinoa is a good option.
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Broccoli:
You may be surprised to learn that broccoli contains a good amount of iron. In fact, just one cup of cooked broccoli provides 3.3 mg of iron, or about 18% of the recommended daily intake for adults. That’s pretty impressive for a humble little vegetable! However, broccoli is a good source of other nutrients such as vitamins A and C, potassium and fiber.
7 Beans:
Beans are a healthy and affordable source of protein, fiber and nutrients such as iron. One cup of cooked beans contains about 3 mg of iron, or about 17% of the RDA for adults. They are a good choice for people who do not eat meat or animal products, as they are one of the few plant foods that contain significant amounts of iron.
When buying beans, look for varieties packaged in BPA-free cans or vacuum bags. For better nutrition, prefer dried beans to canned. In addition, they are usually cheaper and have a longer shelf life.
Before cooking them, it is best to soak them in water overnight. In this way you reduce the cooking time. Add aromatic vegetables like onions, garlic and carrots to the pot to give them flavor. Don’t forget spices to your taste. Serve the beans over rice, in soups and stews, or use them as a filling for tacos or burritos. For these small legumes to have a positive effect, they must be paired with foods containing vitamin C at meals or added to a salad with orange slices at lunchtime.
Conclusion:
Red meat is not the only food that contains high levels of iron. Many plant foods provide even more iron than red meat! The next time you’re looking for a food rich in iron, choose one of these seven foods!
