Iron is a vital mineral that our bodies rely on for various functions, including the production of hormones and hemoglobin, the protein in red blood cells that shuttles oxygen to our muscles and lungs. A deficiency in iron can leave you feeling fatigued, dizzy, or even lead to chest pain.
Fortunately, there are several of plant-based iron sources available to make sure you get the necessary daily allowance. Plants contain nonheme iron, which makes absorption challenging. Thus, to make sure we’re receiving enough of it, we need a little more assistance.
1 Leafy Greens
Leafy greens are nutritional powerhouses that offer numerous health benefits. Research indicates they may slow cognitive decline and reduce heart disease risk. Additionally, they can help combat anemia, a condition marked by chronically low iron levels. Spinach, for instance, is rich in iron, with one cup of cooked spinach delivering about 6 mg of this essential mineral.
2 Tofu
Tofu, a versatile product made from soybeans, is a staple in many vegan diets as a substitute for meat and eggs. Half a cup of tofu contains around 6 mg of iron. Pairing tofu with vitamin C-rich foods like bell peppers can enhance iron absorption, making it an even more potent source.
3 Lentils
Lentils—whether green, brown, or red—are a fantastic source of iron, offering 6 mg per cup. Besides iron, lentils are packed with protein and fiber, with one serving providing about 32% of the daily recommended fiber intake. They’re perfect for salads, soups, and stews, adding a nutritional punch.
4 Dark Chocolate
Need another reason to indulge in chocolate? Not only tastes great but dark chocolate is good for your health. Cocoa contains flavanols, which support heart health and provide antioxidant and anti-inflammatory benefits. A serving of dark chocolate offers 39% of your daily iron requirement, making it one of the most significant nonheme iron sources. For maximum benefits, select chocolate with at least 70% cacao solids.
5 Fortified Cereals
Given that iron deficiency is widespread, many food manufacturers add iron to their products, particularly cereals. Fortified cereals typically contain 3 to 4 mg of iron per serving. To ensure you’re choosing a fortified option, check the nutrition label on the box. Note that drinking tea or coffee around the time you consume fortified cereals can inhibit iron absorption.
6 Dried Apricots
These small, fuzzy fruits have been enjoyed since their cultivation in China over 4,000 years ago. While higher in sugar, dried apricots are more nutrient-dense than their fresh counterparts. They boast high levels of potassium, calcium, and fiber. A handful of dried apricots provides 1 mg of iron.
7 Beans
Beans, including lima, kidney, and soybeans, are excellent sources of nonheme iron, with at least 3 mg per serving. Retain the water used to soak your beans, as it can be used for cooking to maximize iron retention.
8 Pumpkin Seeds
Pumpkin seeds are nutrient-rich, packed with manganese, magnesium, vitamin K, fiber, and iron. One ounce of pumpkin seeds contains over 2 mg of iron. Their mild taste makes them a great addition to salads, soups, smoothies, and omelets.
9 Broccoli
Boost your iron intake effortlessly by incorporating more broccoli into your meals. A cup of chopped broccoli contains about 1 mg of iron, along with calcium, vitamin C, and other essential nutrients. Sautéing broccoli in a cast-iron skillet can enhance iron absorption due to its nonheme nature.
10 Blackstrap Molasses
Blackstrap molasses is a nutrient-dense byproduct of the sugar cane refining process. After three rounds of boiling, it retains a high concentration of minerals, including iron. Just two tablespoons provide more than 7 mg of iron. Use blackstrap molasses in sauces, salads, smoothies, or baking to enrich your meals.
Incorporating these plant-based sources into your diet can help you maintain healthy iron levels, supporting overall well-being and energy.
