10 Plant Sources of Iron Revealed: The Definitive List
Iron is an important mineral that our body needs to function. But it's not always easy to get enough in your diet. The foods on this list are all good, plant-based sources of iron, and they're easy to cook with too!
Iron is an essential mineral that we need to live. It's a key part of red blood cells and helps deliver oxygen to the rest of our body.
Iron is found in many foods including plant sources like leafy greens, beans, and whole grains, but what are some good sources?
Let’s take a look, shall we?
Tofu is a food made from soybeans and water that has been processed to produce a soft, white solid. Tofu is high in Iron and protein, making it a great alternative to meat.
Many people are turning to tofu as an alternative to meat because it is vegetarian and vegan-friendly. Tofu can be prepared in many different ways, such as stir-fry or grilled. It has a somewhat bland flavour, but with some added seasoning or cooked with a sauce; it’s fantastic because it picks up these additional flavours.
2. Breakfast Cereals with Added Iron
Fortified breakfast cereals are a convenient way to help meet your daily intake of Iron. Many breakfast cereals are now fortified with Iron and other nutrients. Check the nutrition panel on your favourite breakfast cereals to see if they contain added Iron.
Spinach is a leafy green vegetable that can be eaten raw or cooked. It is rich in iron content, which makes it an excellent food for vegetarian and vegan eaters.
In addition to being high in Iron, spinach also has many other beneficial nutrients.
Spinach is so versatile to cook with. Add it to salads, casseroles and sauces. It cooks down a lot so add more than you think is needed.
4. Bread with Added Iron
Fortified bread is bread that's had nutrients, like Iron, added to it. It is a great way contribute an additional source Iron to your diet each day. Have a look on the nutritional panel of your favourite bread brands to see if they have additional iron added.
Lentils are a type of legume high in protein, and a good source of plant-based Iron! You can use them to make a wide range of dishes, including soups, stews, salads, etc. For convenience, use tinned lentils or if you like cooking from scratch, there are many varieties of dried lentils to choose from.
6. Pumpkin Seeds
The pumpkin seed is a small, edible seed found inside a pumpkin. It is rich in Iron and other nutrients.
Pumpkin seeds are often roasted or baked to make them crunchy. They can also be eaten raw, whole or ground up into a powder. Pumpkin seeds are often used as a snack food and an ingredient in cooking. I love adding them to salads.
7. Chia Seeds
Chia seeds are a type of flowering plant used as a food. People in the Americas have eaten them for thousands of years.
Chia seeds are very high in Iron which can be especially helpful for vegetarians who might not get enough Iron from their diet. Chia seeds also contain omega-3 fatty acids and fibre.
8. Wheat Bran
Wheat bran is the outer layer of the wheat grain, which is removed during milling. This layer contains most of the nutrients that are found in wheat, including high amounts of fibre and Iron.
Wheat bran can be used in a variety of ways. It can be sprinkled on cereal or used instead of flour as a thickener or binder in cooking. You can also add wheat bran to smoothies or other drinks to increase their nutritional content.
9. Wheat Germ
Like wheat bran, Wheat germ has many health benefits and can be used in baking or cooking.
Wheat germ is the part of the wheat kernel that is removed to make white flour. It is a nutrient-rich food and a great source of iron!
As for how to use wheat germ: mix it with yogurt for breakfast, use it in baking or cooking as an ingredient or sprinkle it on your salad.
10. Dried Apricots
Dried apricots are a dried fruit perfect for snacking on at any time of the day. A bonus is that they can contribute a source of Iron, which is essential for our bodies to function well.