Here are 7 foods rich in iron that far outnumber red meat.

Here are 7 foods rich in iron that far outnumber red meat.

Although red meat is often touted as the best source of iron, there are actually a number of plant foods that contain more iron than red meat. Here are 7 iron-rich foods that will ensure you a good recommended daily dose and help fight anemia:

  1. Soy and Tofu:

Soybeans are a source of protein, fiber, and a series of vitamins and minerals, including iron. Tofu is made from soybean curd and contains higher levels of iron than soybeans themselves.

An 85-gram serving of tofu contains 6.8 milligrams of iron. Meanwhile, the same serving of soybeans contains 4.4 mg. While one cup of soy milk provides about 1 milligram of iron. Thus, these foods can provide you with a large amount of iron.

The body needs iron to produce hemoglobin, which carries oxygen in the blood. Iron is also important for cell growth and metabolism. When there is not enough iron in the diet, people can develop anemia, which can lead to fatigue and other symptoms.

  1. lenses:

Lentils are a type of legume that is often used in salads as well as in main dishes. They are known to be rich in iron. One cup of cooked lentils contains 6.6 mg of iron, or more than 35% of the recommended daily intake for adults (RDA).

When it comes to iron absorption, lentils are similar to other plant sources of this mineral. Non-heme iron, which is found in plants, is not as easily absorbed by the body as heme iron found in animal products. To enhance iron absorption from lentils, pair them with a food containing vitamin C or add them to a dish containing tomatoes or other acidic ingredients. Lentils are also a great source of protein, fiber, and B vitamins.

  1. spinach :

Did you know that a serving of spinach contains approximately 20% of your recommended daily iron intake? This may come as a surprise, as spinach is often associated with Popeye and his superpowers, but it’s true! One cup of cooked spinach provides 6 mg of iron. Spinach is not only a good source of iron, but it also contains vitamins A, C, and K, as well as folic acid and magnesium.

  1. sweet potato :

Sweet potatoes are a healthy and delicious addition to any diet. They are not only a source of carbohydrates, but also a good source of iron. An 85g serving of sweet potatoes contains about 1mg of iron, or about 6% of the daily value for iron. It may not sound like much, but it’s actually more than the amount of iron in an equivalent serving of beef! Sweet potatoes are a natural source of other nutrients, including vitamins A and C, potassium, fiber and manganese.

  1. Quinoa:

Quinoa is a popular vegetable protein that is also a good source of iron. A cup of cooked quinoa contains about 2 mg of iron, or about 10-15% of the daily value of iron. Quinoa is also rich in other nutrients such as fiber, magnesium and potassium. To improve the absorption of iron contained in quinoa, it is best to take it with foods that contain vitamin C, such as peppers, citrus fruits and tomatoes. Adding a small amount of fat, such as olive oil or avocado, can help increase iron absorption. So, if you are looking for an iron-rich food that is easy to incorporate into your diet, quinoa is a great choice.

  1. Broccoli:

You may be surprised to learn that broccoli contains a good amount of iron. In fact, just one cup of cooked broccoli provides 3.3 mg of iron, or about 18% of the recommended daily intake for adults. That’s impressive for a humble little vegetable! However, broccoli is a good source of other nutrients like vitamins A and C, potassium, and fiber.

7 beans:

Beans are a healthy and affordable source of protein, fiber, and nutrients like iron. A cup of cooked beans contains about 3 mg of iron, or about 17% of the RDA for adults. It’s a good choice for people who don’t eat meat or animal products, as it’s one of the few plant-based foods that contain significant amounts of iron.

When shopping for beans, look for varieties that are packaged in BPA-free cans or vacuum bags. For better nutrition, prefer dried beans over canned. In addition, they are usually less expensive and have a longer shelf life.

Before you cook it, it is better to soak it in water overnight. This way you will reduce the cooking time. Add aromatic vegetables such as onions, garlic, and carrots to the pot to taste. Don’t forget to season according to your taste. Serve the beans over rice, in soups or stews, or use them as a filling for tacos or burritos. In order for these small legumes to have a positive effect, they should be paired with foods containing vitamin C at meals or added to salads with orange slices at lunchtime.


Red meat is not the only food that contains high levels of iron. Many plant foods provide more iron than red meat! Next time you’re looking for an iron-rich food, choose one of these 7 foods!

* Presse Santé strives to convey health knowledge in a language accessible to all. In any case, the information provided cannot replace the advice of a health professional.

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