Iron is an essential mineral that plays a vital role in maintaining the health of the body. It is responsible for helping in the production of red blood cells and carrying oxygen throughout the body.

Iron deficiency can lead to several health problems, such as anemia, fatigue, and decreased immunity. Although meat is a significant source of iron, there are several other plant-based sources that can help you meet your daily iron needs.

Leafy Green Vegetables

Leafy green vegetables, such as spinach, kale, and collard greens, are rich in iron and other nutrients. A cup of cooked spinach contains around 6 mg of iron.

You can add chopped spinach to pasta sauces, stir-fries, or sandwiches to increase your iron intake.

Nuts and Seeds

Nuts and seeds, such as almonds, cashews, pumpkin seeds, and flax seeds, are excellent sources of iron and protein. A quarter cup of pumpkin seeds contains around 2 mg of iron.

You can enjoy a handful of nuts and seeds as a snack or add them to your breakfast cereal or smoothies.

Beans and Lentils

Beans and lentils, such as kidney beans, black beans, chickpeas, and lentils, are high in iron, fiber, and protein. A cup of cooked lentils contains around 6 mg of iron. You can use beans and lentils as the base for salads, stews, soups, or chili.

Tofu and Tempeh

Tofu and tempeh are soy-based foods that are excellent sources of iron, protein, and other nutrients. A half-cup of tofu contains around 3 mg of iron. You can use tofu and tempeh in stir-fries, sandwiches, curries, or salads.

Quinoa and Whole Grains

Quinoa and whole grains, such as brown rice, barley, and bulgur, are rich in iron, fiber, and other nutrients. A cup of cooked quinoa contains around 2.8 mg of iron.

You can use quinoa and whole grains as a base for salads, side dishes, or breakfast porridge.

Vitamin C-Rich Foods

Vitamin C helps in the absorption of iron in the body. You can pair iron-rich foods with vitamin C-rich foods, such as citrus fruits, strawberries, bell peppers, and tomatoes.

For example, you can add sliced strawberries to your spinach salad, or cook lentils with tomatoes and bell peppers.

Iron-Boosting Meal Ideas

Spinach and feta omelet with toasted cashews
Black bean and sweet potato chili with quinoa
Grilled tofu and vegetable skewers with bulgur pilaf
Kale and white bean salad with lemon dressing and sliced almonds
Lentil and vegetable soup with crusty bread

Iron-Boosting Recipes

Spinach and Feta Omelet with Toasted Cashews

Ingredients:.

2 large eggs
1 tablespoon milk
Salt and pepper to taste
2 tablespoons olive oil
1 cup fresh spinach, chopped
1/4 cup crumbled feta cheese
2 tablespoons chopped toasted cashews

Instructions:.

In a bowl, whisk together the eggs, milk, salt, and pepper.
In a non-stick skillet over medium-high heat, heat the olive oil. Add the chopped spinach and cook, stirring, until wilted, about 3 minutes.
Pour the egg mixture over the spinach and cook until set, about 3-4 minutes.
Flip the omelet and sprinkle with feta cheese and chopped cashews. Fold the omelet in half and cook for an additional 1-2 minutes or until the cheese is melted.