Iron is an essential mineral that is required by the body to function properly. It plays a crucial role in the formation of red blood cells, which carry oxygen to all parts of the body.

Iron is also necessary for the growth and development of cells and tissues.

Red Meat and Iron

Red meat is an excellent source of iron, but it is not the only source. Many people prefer not to eat red meat for a variety of reasons, such as personal preference, health reasons, or ethical concerns.

Fortunately, there are plenty of other foods that are rich in iron.

Top 6 Non-Red Meat Sources of Iron

1. Spinach

Spinach is a leafy green vegetable that is rich in iron. One cup of cooked spinach contains about 6.4 milligrams of iron, which is about one-third of the daily recommended intake for adult women.

Spinach is also an excellent source of other vitamins and minerals, including vitamin A, vitamin K, and folate.

2. Lentils

Lentils are a type of legume that are high in iron. One cup of cooked lentils contains about 6.6 milligrams of iron, which is about one-third of the daily recommended intake for adult women. Lentils are also a good source of fiber and protein.

Related Article 6 Iron-rich foods that are not Red Meat

3. Tofu

Tofu is a soy-based product that is high in iron. One cup of firm tofu contains about 6.5 milligrams of iron, which is about one-third of the daily recommended intake for adult women. Tofu is also a good source of protein and calcium.

4. Quinoa

Quinoa is a grain that is high in iron. One cup of cooked quinoa contains about 2.8 milligrams of iron, which is about 15% of the daily recommended intake for adult women. Quinoa is also a good source of protein and fiber.

5. Pumpkin Seeds

Pumpkin seeds are a good source of iron. One ounce of pumpkin seeds contains about 2.5 milligrams of iron, which is about 14% of the daily recommended intake for adult women. Pumpkin seeds are also a good source of magnesium and zinc.

6. Broccoli

Broccoli is a vegetable that is high in iron. One cup of cooked broccoli contains about 1 milligram of iron, which is about 6% of the daily recommended intake for adult women. Broccoli is also a good source of vitamin C and vitamin K.

Conclusion

Iron is an essential mineral that is required by the body to function properly. While red meat is an excellent source of iron, there are plenty of other foods that are high in iron.

Spinach, lentils, tofu, quinoa, pumpkin seeds, and broccoli are all excellent sources of iron that can help you meet your daily requirements.