Quinoa, a versatile legume, is packed with essential nutrients such as iron, copper, manganese, magnesium, and folic acid. It is also an excellent source of protein for vegetarians and provides dietary fibers, complex carbohydrates, vitamins, and minerals. Studies have shown that quinoa has antioxidant abilities that can reduce the risk of high blood pressure and type 2 diabetes.
Spinach is a nutrient-rich leafy green vegetable that contains a high amount of iron. Consuming three cups of spinach a day can provide more iron than a 250-gram steak. It is recommended to combine spinach in a salad with other foods such as a hard-boiled egg and nuts.
Soybeans are another great source of both iron and protein. One cup of edamame contains 3.5 mg of iron and 14 grams of protein. They can be cooked and added to salads or enjoyed as a snack on their own or mixed with other ingredients such as tofu or tempeh for added flavor and nutrition.
Beans are another legume that contain a significant amount of iron and protein, with one cup of cooked beans providing 4 mg of iron. They can be used to make homemade chili or added to salads with feta cheese and balsamic vinegar for extra flavoring. Additionally, they can be used as a sauce for pasta dishes or boiled corn on the cob for a delicious side dish option at meals.
Cashew nuts contain a good amount of iron, with a quarter cup providing 2 mg. They are easy to incorporate into salads or sauces by simply adding them in whole or chopping them up finely before using them in your desired dish.
Lentils are also rich in iron, with one cup containing 7 mg. They can be used to make soups or added to salads with feta cheese and balsamic vinegar for an extra boost of flavoring.
Oatmeal is another popular breakfast option that is high in iron, with half a cup containing 4 mg. It can be added to breakfast cereals or pastries for an easy way to start your day off right.
Potatoes contain 3.2 mg of iron per serving and can be combined with spinach, broccoli, and yellow cheese to create a nutritious and tasty dinner option.
Dark chocolate when consumed in its pure form contains between 2-3 mg of iron in a 30-gram serving size making it an excellent snack choice during times when you need something sweet but want something healthy too.
Certain varieties of mushrooms such as oyster mushrooms contain higher levels of iron compared to other types like button mushrooms due to their density in nutrients like fiber, protein vitamins minerals which contribute positively towards heart health lower blood pressure strong bones.
Tofu is another popular vegan food due its high calcium content along with its rich levels