Lentils provide 6.6 mg of iron per cup, surpassing spinach. These versatile legumes are easy to add to soups, stews, or salads, providing a plant-based iron boost along with protein, fiber, and B vitamins, making them ideal for a balanced diet.
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Quinoa
Quinoa offers about 2.8 mg of iron per cup, making it a solid contender. It's also rich in protein and amino acids, supporting muscle repair. Swap rice for quinoa in meals to up your iron intake while enjoying its nutty flavor and fluffy texture.
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Tofu
Tofu packs around 3.4 mg of iron per 100 grams, an excellent source for vegans and vegetarians. It absorbs flavors well and works in stir-fries, soups, or even grilled dishes. Tofu also adds protein, calcium, and iron for a well-rounded meal.
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Pumpkin Seeds
These seeds offer 4.2 mg of iron per ounce, making them a great snack. Sprinkle them on salads, add to smoothies, or enjoy as a crunchy topping for added flavor and nutrients. They’re also loaded with magnesium, zinc, and healthy fats.
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Chickpeas
Chickpeas have about 4.7 mg of iron per cup, ideal for boosting iron levels. Blend them into hummus, toss them into salads, or roast them for a crunchy snack. Chickpeas are fiber-rich, supporting digestion and overall health.
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Dark Chocolate
Dark chocolate contains up to 3.4 mg of iron per ounce, perfect for a tasty treat. Choose varieties with at least 70% cocoa for maximum benefits. This indulgent snack also provides antioxidants, which support heart health.
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Cashews
Cashews offer around 1.9 mg of iron per ounce, plus protein and healthy fats. Add them to stir-fries, salads, or snack on them alone. They’re an excellent addition to plant-based diets and provide a variety of essential minerals.
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Oysters
Oysters are a powerhouse with about 6 mg of iron per 3 ounces, ideal for seafood lovers. They’re also rich in zinc and vitamin B12, supporting immunity and energy. Enjoy them fresh, steamed, or grilled for a nutritious boost.
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Kidney Beans
Kidney beans contain around 3.9 mg of iron per cup, making them an affordable source of iron. Add them to stews, salads, or rice dishes for added flavor and nutrients. These beans also pack protein and fiber for lasting fullness.
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