How To Get More Iron In Your Diet

Iron is the mineral that is a central part of hemoglobin, which carries oxygen in the blood. There are two forms of iron, heme and non-heme iron. Here iron is found in your meats and animal products, and non-heme iron is your plants and beans. Heme iron is more readily absorbed, while non-heme iron must be converted first.

When choosing not to consume meat or animal products, you may find yourself questioning where you will get your iron from. Fear not!

Here are a few Iron rich foods for you to add or increase in your diet:

Molasses (2 Tbsp) 7.2 mg Iron

Lentils, cooked (1 cup) 6.6 mg

Spinach, cooked (1 cup) 6.4 mg

Kidney beans, cooked (1 cup) 5.2 mg

Chickpeas, cooked (1 cup) 4.7 mg

Black-eyed peas, cooked (1 cup) 4.3 mg

Swiss chard, cooked (1 cup) 4.0 mg

Black or Pinto beans, cooked (1 cup) 3.6 mg

Quinoa, cooked (1 cup) 2.8 mg

Green Peas, cooked (1 cup) 2.5 mg

Cashews (1/4 cup) 2.0 mg

Potato with skin (1 large) 1.9 mg

Raisins (1/2 cup) 1.5 mg

Apricots, dried (15 halves) 1.4 mg

Watermelon (1/8 medium) 1.4 mg

Almonds (1/4 cup) 1.3 mg

Fun fact! Vitamin C helps with the absorption of non-heme iron.

Happy snacking!


#Iron #Minerals #Vegetarian

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