Quinoa is one of those legumes that has almost everything: iron, copper, manganese, magnesium, folic acid and other nutrients. Also, and most importantly, it is an excellent protein source for vegetarians and vegans that also combines other dietary fibers, complex carbohydrates, vitamins and minerals. In fact, studies even prove that quinoa has antioxidant abilities that reduce the risk of high blood pressure and type 2 diabetes.
These green leaves are packed with more nutrients than all other leaves in nature: three cups of spinach leaves a day means 18 mg of iron – more than a 250 gram steak. It is recommended to combine in a salad with other foods such as a hard-boiled egg and nuts.
Do you like earth? Great, these soybeans contain a large amount of iron as well as protein. One cup of edamame contains 3.5 mg of iron and 14 grams of protein. You can cook them and add them to a salad, or just snack on them.
One cup of cooked beans contains 4 mg of iron and lots of protein. You can even make homemade chili and use it as a sauce for pasta, quinoa or boiled corn.
Here you have to be careful because cashew nuts contain quite a bit of fat and calories – but also iron. A quarter of a cup of nuts has 2 mg, but you shouldn’t snack on them just like that. It is recommended to add to salad, sauce and even soak in water and put in smoothies.
One cup of lentils has 7 mg of iron, which is quite a lot. You can also make do with half a cup, and base a soup on them, or a salad with feta cheese and balsamic vinegar.
This popular breakfast is bursting with iron: half a cup contains 4 mg, which is also the recommended daily dose. You can add it to breakfast cereals, pastries or granola snacks.
One apple contains 3.2 mg of iron, and if you combine it with spinach, broccoli and some yellow cheese – you can make a great nutritious and tasty dinner.
Despite the sugar and fat, real dark chocolate (not milk chocolate or snacks) contains between 2-3 mg of iron in a 30 gram cube. And if it’s a single cube, it’s not bad in terms of calories either.
It turns out that some mushrooms contain more iron than others: oyster mushrooms, for example, have double the amount of iron in button, shiitake or portobello mushrooms. They also contain a lot of fiber, proteins, vitamin B, copper, selenium, potassium and vitamin D. All of this contributes to heart health, lowering blood pressure and strengthening bones.
Tofu is especially loved by vegans because it contains significant amounts of calcium, iron and proteins that help reduce the chances of getting prostate cancer, breast cancer and various heart diseases. It doesn’t matter in what form it is consumed by the way.