🌱Plant-Based Foods with the Highest Iron Content**

1. **Spinach**: A versatile leafy green that can be eaten raw or cooked. It’s rich in iron and also contains vitamin C, which helps with iron absorption.
2. **Lentils**: These legumes are a great source of iron and protein. They can be used in soups, stews, salads, and as a meat substitute.
3. **Chickpeas**: Also known as garbanzo beans, chickpeas are iron-rich and can be added to salads, soups, and made into hummus.
4. **Tofu**: Made from soybeans, tofu is a good source of iron and can be used in a variety of dishes, from stir-fries to smoothies.
5. **Quinoa**: This grain is not only rich in iron but also a complete protein, making it a nutritious addition to meals.
6. **Pumpkin Seeds**: A small but mighty source of iron, pumpkin seeds can be added to salads, oatmeal, or eaten as a snack.
7. **Black Beans**: These beans are rich in iron and can be used in a variety of dishes, from tacos to soups.
8. **Edamame**: Young soybeans are high in iron and make a great snack or addition to salads and stir-fries.
9. **Kale**: Another leafy green that’s high in iron, kale can be used in salads, smoothies, and cooked dishes.
10. **Chia Seeds**: These tiny seeds are packed with iron and can be added to smoothies, oatmeal, and baked goods.
11. **Spirulina Powder**: A blue-green algae that is extremely high in iron. It can be added to smoothies, juices, and energy bars for a nutritional boost.

When consuming plant-based sources of iron, it’s beneficial to pair them with vitamin C-rich foods (like citrus fruits, bell peppers, and strawberries) to enhance iron absorption.

💯Starting my day with 16 ounces of green smoothie helps me to get adequate amounts of iron & vitamin C in my diet. Plus Spirulina gives me vitamin B12 as well

Marva Riley

RN, Author, Holistic Health Advocate

International Speaker


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