15 Plant Based Foods That Contain Iron.Iron is a crucial mineral that helps our bodies transport oxygen. It’s important for healthy blood and immune function, so you should eat a variety of foods rich in this nutrient.
Plant-based sources of iron include wholegrains, legumes (beans, peas and lentils), dark green vegetables and nuts. They can be less bioavailable than animal-based iron because they contain substances, such as phytates, that bind with minerals like iron and reduce their absorption.
- Spinach
Spinach is a plant-based source of iron, which you need to help red blood cells carry oxygen around your body. Having too little iron can lead to a condition called iron deficiency anemia.
Spinach is also a good source of other nutrients, including vitamins and minerals that protect your health. It has antioxidants like lutein, zeaxanthin and folic acid that reduce oxidative stress and lower your risk of chronic diseases.
- Chickpeas
Chickpeas are a rich source of iron, which can help prevent anemia and keep blood cells healthy. They are a great option for vegans and vegetarians looking to boost their iron intake.
They are low in calories, and contain soluble fiber. This fiber helps control blood sugar and keeps your digestive system healthy. It can also make you feel fuller longer.
- Lentils
Lentils are an excellent source of iron and are also a good source of fiber. They are high in protein, which is essential for muscle and bone health.
They are also rich in folate, which is a vitamin that promotes heart health. Moreover, they are low in calories and can help keep you full for longer.
- Tofu
Tofu is a protein-rich plant food that’s rich in iron, which helps support energy production and immune function. It’s also low in saturated fat, making it a heart-healthy choice for vegans.
Tofu is made by coagulating soy milk in a process similar to cheese-making. Then, it’s pressed into solid blocks.
- Kidney Beans
Kidney beans contain iron, which helps to promote blood health and is essential for the growth of red blood cells. They also contain copper, which is an antioxidant that may reduce the risk of heart disease.
They are high in protein and a good source of fiber, which can help you feel full longer. They are also low in calories and can be a great choice for vegetarians or vegans looking to lose weight.
- Bell Peppers
Bell peppers are a great source of iron, with one medium-sized red bell pepper providing about 169% of the RDA. This is thanks to their high vitamin C content, which increases the body’s ability to absorb dietary iron.
They also contain a number of other nutrients, including vitamin B6, pyridoxine and folate. Adequate levels of these vitamins are essential for ensuring good blood health and are especially important during pregnancy.
- Carrots
Carrots are a delicious, versatile vegetable that is packed with vitamins and minerals. They also help with weight loss, reduce your risk of cancer, improve your blood sugar and regulate your blood pressure.
They are also rich in dietary fiber and contain an antioxidant called luteolin. This nutrient has been shown to help stave off lung, prostate and stomach cancers, among other health benefits.
- Broccoli
Broccoli is a great source of iron, as well as vitamins C and K. It’s also rich in folate and fiber.
It also contains glucoraphanin, which is a phytonutrient that’s been linked to reversing sun damage and boosting skin health.
Besides being a nutrient-dense vegetable, broccoli has anti-inflammatory properties that can help reduce pain and swelling caused by conditions like rheumatoid arthritis and osteoarthritis. The antioxidants in the veggie also boost your immune system and combat age-related cellular decline.
- Dried Apricots
Dry apricots are a nourishing treat that you can enjoy any time of year. They provide iron, calcium, potassium and protein.
Dried apricots are also a good source of Vitamin A and antioxidants that help protect your body from free radical damage.
Dried apricots contain minerals that enhance blood clotting, control high blood pressure, increase hemoglobin production and improve vision. They also have anti-inflammatory properties and are beneficial for pregnant women.
- Sunflower Sprouts
Sunflower sprouts are a rich source of protein, calcium and iron. They also contain chlorophyll, live enzymes and healthy fats.
They also contain vitamins A, C, B, E and minerals magnesium, zinc, phosphorus, selenium and potassium.
They are a nutrient dense food and have 190 calories per 1/4 cup serving. They have 16 grams of fat, 2 of which are saturated, 8 polyunsaturated and 6 monounsaturated.