Legumes
Legumes, such as peas, lentils, chickpeas, soybeans, and various beans, present a plant-based iron source. Beans, with around 5 mg of iron per 100 grams, and chickpeas, boasting 6.2 mg, contribute not only to iron intake but also offer protein, fiber, B complex vitamins, calcium, potassium, and zinc.
Regular consumption of legumes provides a comprehensive array of nutrients, protecting against heart diseases, diabetes, high blood pressure, and inflammation. As a flavorful and versatile food group, legumes lend themselves to various dishes, ensuring a satisfying and nutrient-rich diet.
Seeds
Sesame seeds, pumpkin seeds, and flaxseeds offer a crunchy and nutrient-packed option for boosting iron intake. Pumpkin seeds contain 3.3 mg of iron per 100 grams, while sesame seeds provide a substantial 14.6 mg, and flaxseeds offer 5.6 mg. In addition to iron, these seeds are rich in calories, good fats, vitamin A, folate, calcium, potassium, magnesium, and various phytosterols.
Regular inclusion of seeds in your diet not only addresses iron deficiency but also contributes to overall well-being. Sprinkle them on salad yogurt, or enjoy them as a snack for a tasty and nutritious boost.
