Quinoa is a versatile legume that is packed with a variety of 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 a 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.
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.
Cashew nuts contain a good amount of iron, with a quarter cup providing 2 mg. It is recommended to add cashews to salads or smoothies or soak them in water for hours before using them in recipes like stir-fries or sushi rolls.
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 or used in pasta dishes like spaghetti lentil soup or lentil shepherd’s pie .
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 or even granola snacks for extra fiber and protein boost .
Potatoes contain 3.2 mg of iron per serving when boiled but they are low in fiber so it’s important to serve them along side some leafy greens like spinach broccoli yellow cheese mix for balance . They can also be combined with mushrooms