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Improve iron absorption from plant-based foods, eat them with a source of vitamin C,
Lentils are not only good source of of protein, fiber, and folate.But also one cup of cooked lentils contains about 6.6 mg of iron, which is 37% of the Daily Value (DV).
Half a cup of tofu provides 3.4 mg of iron, or 19% of the DV.And is also a good source of protein,, calcium, and magnesium, .
Spinach is rich in vitamin A, vitamin C, and vitamin K. One cup of cooked spinach has about 2.7 mg of iron, or 15% of the DV.
One cup of cooked quinoa contains 2.7 mg of iron, or 15% of the DV. It is also a complete protein, meaning it contains all nine essential amino acids that your body needs.
Black beans are a good source of fiber, protein, and folate.Cooked half cup of it provides around 1.8 mg iron, or 10% of the DV.
Half a cup of cashews has about 1.5 mg of iron, or 8% of the DV. They are also a good source of magnesium, copper, and manganese.
One cup of cooked white button mushrooms contains about 2.7 mg of iron, or 15% of the DV. These are also a good source of vitamin D, selenium, and copper.
One cup of cooked chickpeas contains about 2.4 mg of iron, or 13% of the DV. Its also a good source of protein, fiber, and folate.
Half cup of dried apricots contains about 1.5 mg of iron, or 8% of the DV. They are also a good source of fiber, vitamin A, and potassium.