Anemia is a condition where a person does not have enough red blood cells or hemoglobin, which carries oxygen in the blood.

While meat is a common source of iron, the mineral necessary for red blood cell production, there are plenty of non-meat foods that can help prevent or treat anemia.

1. Beans and Legumes

Beans and legumes are an excellent source of iron. One cup of cooked lentils, for example, contains about 6.6 mg of iron, which is about 37% of the daily recommended value. Chickpeas, black beans, kidney beans, and soybeans are also high in iron.

2. Leafy Greens

Green leafy vegetables such as spinach, kale, and collard greens are also rich in iron. One cup of cooked spinach contains about 6.4 mg of iron, or 36% of the daily recommended value. Arugula, Swiss chard, and turnip greens are also good sources of iron.

Be sure to pair these veggies with vitamin C-rich foods to boost iron absorption.

3. Fortified Cereals

Many cereals are fortified with iron. Check the label to make sure, but most will provide around 18 mg per serving, or 100% of the daily recommended value. Look for whole-grain options with minimal added sugars.

4. Seeds

Seeds such as pumpkin, sesame, and quinoa are also high in iron. One-quarter cup of pumpkin seeds contains about 2.5 mg of iron, or about 14% of the daily recommended value.

5. Nuts

Similarly, nuts such as almonds, cashews, and pistachios are a good source of iron. One-quarter cup of cashews contains about 2 mg of iron, or about 11% of the daily recommended value. Be sure to choose unsalted and unsweetened varieties.

6. Tofu

Tofu is a good source of iron, with one-half cup providing around 3 mg, or about 17% of the daily recommended value. Firm or extra-firm tofu can be stir-fried or sautéed for a protein-rich addition to any meal.

7. Beetroot

Beetroot contains both iron and folate, another important nutrient for preventing anemia. One medium-sized beetroot contains about 1.1 mg of iron, or about 6% of the daily recommended value. Roast, grill or boil them and mix with salads or other dishes.

8. Prunes

Prunes are a good source of iron, with one cup providing around 3 mg, or about 17% of the daily recommended value. They also contain antioxidants and fiber, which can help improve digestive health.

9. Dark Chocolate

Dark chocolate contains both iron and antioxidants. One ounce of dark chocolate (at least 70% cocoa) contains about 3.3 mg of iron, or about 18% of the daily recommended value. Enjoy in moderation as a sweet treat.

10. Broccoli

One cup of cooked broccoli provides around 1 mg of iron, or about 6% of the daily recommended value. Broccoli also contains vitamin C, which can help increase iron absorption.

11. Raisins

Raisins are another good non-meat source of iron. One cup of raisins contains around 2.6 mg of iron, or about 15% of the daily recommended value. Enjoy as a snack on their own or added to oatmeal or yogurt.

12. Oats

Oats contain both iron and fiber, making them a nutritious breakfast option. One cup of cooked oats provides around 2.1 mg of iron, or about 12% of the daily recommended value.

13. Mung Beans

Mung beans may not be as well-known as other legumes, but they are a good source of iron. One cup of cooked mung beans provides around 1.4 mg of iron, or about 8% of the daily recommended value.

14. Tomatoes

Tomatoes are a good source of vitamin C, which can help increase iron absorption. One cup of chopped tomatoes also provides around 1.5 mg of iron, or about 8% of the daily recommended value.

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15. Sweet Potatoes

Sweet potatoes are a good source of iron and other important nutrients, such as vitamin A and fiber. One medium-sized sweet potato provides around 1.6 mg of iron, or about 9% of the daily recommended value.

16. Quinoa

Quinoa is a good source of iron and protein, making it a great addition to salads or as a side dish. One cup of cooked quinoa provides around 2.8 mg of iron, or about 15% of the daily recommended value.

17. Apricots

Dried apricots are another good non-meat source of iron. One cup of dried apricots provides around 4.1 mg of iron, or about 23% of the daily recommended value. Enjoy as a snack or chopped and added to salads or oatmeal.

18. Olives

Olives are a good source of iron and healthy fats. Ten olives provide around 0.7 mg of iron, or about 4% of the daily recommended value. Enjoy as a snack or added to salads and other dishes.

19. Brown Rice

Brown rice contains more nutrients than white rice, including iron and fiber. One cup of cooked brown rice provides around 1.2 mg of iron, or about 7% of the daily recommended value.

20. Amaranth

Amaranth is a gluten-free grain that is high in iron and protein. One cup of cooked amaranth provides around 3.2 mg of iron, or about 18% of the daily recommended value.

21. Corn

One cup of cooked corn provides around 0.5 mg of iron, or about 3% of the daily recommended value. Corn also contains vitamin C, which can help increase iron absorption.

22. Artichokes

Artichokes are a good source of iron, folate, and fiber. One medium artichoke provides around 0.7 mg of iron, or about 4% of the daily recommended value. Enjoy steamed with lemon and garlic.

23. Edamame

Edamame is a good source of iron and protein. One cup of cooked edamame provides around 4.4 mg of iron, or about 24% of the daily recommended value.

24. Butternut Squash

Butternut squash is a good source of iron, vitamin C, and fiber. One cup of cooked butternut squash provides around 1.7 mg of iron, or about 9% of the daily recommended value.

25. Sun-Dried Tomatoes

Sun-dried tomatoes are a good source of iron and antioxidants. One cup of sun-dried tomatoes provides around 2.5 mg of iron, or about 14% of the daily recommended value. Enjoy in salads or added to pasta dishes.

26. Tahini

Tahini, made from ground sesame seeds, is a good source of iron and healthy fats. Two tablespoons of tahini provides around 1 mg of iron, or about 6% of the daily recommended value. Enjoy as a dip, salad dressing, or added to smoothies.

27. Beet Greens

Beet greens are a good source of iron and other important nutrients. One cup of cooked beet greens provides around 1.1 mg of iron, or about 6% of the daily recommended value. Use in salads or sautéed with garlic and olive oil.

28. Pine Nuts

Pine nuts are a good source of iron and healthy fats. One-quarter cup of pine nuts provides around 2 mg of iron, or about 11% of the daily recommended value. Enjoy as a topping for salads or added to pasta dishes.

29. Brussels Sprouts

Brussels sprouts are a good source of iron and vitamin C. One cup of cooked Brussels sprouts provides around 1.2 mg of iron, or about 7% of the daily recommended value. Enjoy roasted or sautéed with garlic and bacon.

30. Dates

Dates are a good source of iron and fiber. One cup of chopped dates provides around 3.6 mg of iron, or about 20% of the daily recommended value. Enjoy as a sweet snack or chopped and added to oatmeal or yogurt.