Iron is one of the essential minerals your body simply cannot live without. A lack of it can lead to anemia, a condition that leaves you feeling fatigued, weak, and often struggling to focus. To prevent this, it’s important to consume iron-rich foods. But let’s be honest—you’re tired of beef.
Right now, it feels like red meat is the only thing you eat to keep your iron levels high. You’re bored of taco Tuesdays, steaks, and beef pies, but you’re unsure what your other options are. Are there any vegetables or other foods packed with iron, or is red meat really your only choice?
If you’re looking for a way to spice up your meals, you’ve come to the right place. Below is a list of diverse, delicious, and nutrient-packed options that will meet your iron needs while keeping your taste buds entertained.
1. Beans
You’ve probably already heard that beans are a great meatless alternative that’s full of iron. This is one reason why vegans and vegetarians favor legumes like beans in their diets.
From black bean salads to hearty homemade chili, there are countless ways to incorporate beans into your meals. Whether you’re preparing burritos, soups, or even bean burgers, this ingredient offers versatility and health benefits.
2. Lentils
Lentils are also one of the legumes filled with iron. Packed with protein and iron, they have become a favorite for many people who are looking for a way to reduce their meat-intake.
Satisfy your iron cravings with a savory lentil Bolognese or opt for a comforting lentil soup. Either way, your body will thank you.
3. Chickpeas
Are you noticing a pattern? Yes, chickpeas are yet another iron-rich member of the legume family.
These versatile beans can be transformed into a variety of dishes. From creamy hummus to flavorful chickpea curries, there’s no shortage of possibilities to explore. Arm yourself with different recipes and give this ingredient a go.
4. Spinach
This leafy green may have a mild flavor, but it’s packed with nutrients, including iron. Spinach is perfect in salads, as a side dish, or as an added bonus in cooked meals like stir-fries or pasta dishes.
5. Oats
Are you a fan of overnight oats or a warm bowl of oatmeal? Then you’ll be pleased to know that your simple breakfast choice is also a good source of iron.
Oats may not look like iron-packed ingredient but that’s exactly what they are. A single cup of cooked oats provides about 15% of your recommended daily intake of iron.
6. Quinoa
Quinoa seems to be a super-grain! Filled with protein, iron, potassium and essential amino acids, it’s a healthy decision when you’re taking care of what you put into your body.
It’s also one of those versatile ingredients that can be made a ton of different ways. From your usual quinoa salad to vegan chilli, you can get creative with this grain and turn it into many delicious meals.
7. Dried apricots
If you’re a fan of dried fruits, you’ll be happy to find out that dried apricots are one of the things you should be eating to increase your iron intake.
Sweet and healthy, they’re a perfect addition to your desserts. If you’re feeling brave enough, try combining dried apricots with savory ingredients. Make African lamb and apricot kebabs (sosaties) and enjoy a unique flavor experience.
8. Dark chocolate
Fill your fridge with high-percent dark chocolate and satisfy your sweet cravings while also boosting your iron levels. There’s no better combination than this!
So, what are you waiting for? Make your favorite dessert right now and enjoy it guilt free because you’re doing something good for your body.
9. Tofu
Tofu might not be the richest source of iron but it’s definitely a good option if you’re only eating plant-based meals.
The best thing about this ingredient is that you can play with it. Tofu has such a mild taste which allows you to use all the spices and sauces and that way, make it fun to eat. Experiment with different marinades and seasonings to keep things interesting.
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