Iron is a mineral that plays an important role in the body. It’s necessary for the production of red blood cells which carry oxygen throughout the body. Iron deficiency can lead to anemia, fatigue, and weakness.

While red meat is a good source of iron, it’s not the only one. There are plenty of other foods that are rich in iron. Here are six iron-rich foods that are not red meat.

1) Spinach

Spinach is a leafy green vegetable that’s low in calories and high in iron. One cup of cooked spinach contains about 6 mg of iron, which is about 33% of the daily recommended value.

Spinach is also a good source of vitamin C, which helps the body absorb iron. You can eat spinach raw in salads or sauté it with some garlic and olive oil for a delicious side dish.

2) Lentils

Lentils are a type of legume that are high in protein, fiber, and iron. One cup of cooked lentils contains about 6.6 mg of iron. Lentils are a versatile food that can be used in soups, stews, salads, and side dishes.

They also come in many varieties such as green, brown, and red, so you can choose the one that best suits your taste buds.

3) Tofu

Tofu is a plant-based protein that’s made from soybeans. It’s a great source of iron, with one cup of firm tofu providing about 6 mg of iron. Tofu is a versatile food that can be used in a variety of dishes, from stir-fries to smoothies.

You can also marinate it to add more flavor.

Related Article Top 6 Non-Red Meat Sources of Iron

4) Quinoa

Quinoa is a gluten-free grain that’s high in protein and iron. One cup of cooked quinoa contains about 2.8 mg of iron. Quinoa is also a good source of fiber and other nutrients such as magnesium and potassium.

Quinoa can be used in salads, soups, or as a side dish.

5) Chickpeas

Chickpeas, also known as garbanzo beans, are a type of legume that are high in protein, fiber, and iron. One cup of cooked chickpeas contains about 4.7 mg of iron. Chickpeas are versatile and can be used in salads, soups, and as a snack.

You can also roast them for a delicious and crunchy snack.

6) Pumpkin Seeds

Pumpkin seeds are a great snack and are also high in iron. One ounce of pumpkin seeds contains about 2.5 mg of iron. Pumpkin seeds are also a good source of magnesium, which can help with muscle and nerve function.

You can eat pumpkin seeds as a snack or sprinkle them on top of yogurt or oatmeal.

Conclusion

Iron is an important mineral that’s necessary for good health. While red meat is a good source of iron, it’s not the only one. There are plenty of other foods that are rich in iron, such as spinach, lentils, tofu, quinoa, chickpeas, and pumpkin seeds.

Incorporating these foods into your diet can help ensure that you’re getting enough iron to support your body’s needs.