Iron is one of the most important minerals in the human body. If you’ve transitioned to a plant-based diet, or are thinking about it, you’re probably wondering what plant-based foods are high in iron?
It’s a question a lot of people ask, and you’ll probably get asked it a lot by people curious about your style of eating.
What you need to know about Iron
In this article, we’re going to look at plant-based foods high in iron so you’ll never need to look it up again. We’ll explore what iron does in your body and why it’s such an important mineral.
You’ll also learn out how much iron you need to consume, what affects the absorption of iron, and why too much iron is not necessarily a good thing.
So let’s get stuck in…..
Why Do We Need Iron?
Iron is a component of both hemoglobin and myoglobin and is crucial to our health.
Its primary role is to facilitate the production of hemoglobin which is a protein that attaches to red blood cells and carries oxygen throughout the body.
Hemoglobin is found in our blood, and myoglobin is found in our muscles. In myoglobin, iron delivers oxygen to the working muscles.
The human body needs iron to convert food to energy and carry out the metabolic process. Each hemoglobin protein carries oxygen molecules to the tissue and then releases it to the cell and various organs in the body. It does so in order to carry out the metabolic process.
What are some of the functions of Iron?
Iron serves some vital functions 1 in the body such as:
- transferring oxygen from the lungs to the tissues.
- providing oxygen to muscles.
- supporting metabolism.
- being part of many enzyme systems.
- Iron is a key element in the production of cellular energy.
- plays a role in immune system functioning.
- is involved in detoxification.
- Iron is a key element in the mental processes surrounding learning and behavior.
- It’s necessary for growth, development, and normal cellular functioning.
- is required in the synthesis of some hormones and connective tissue.
- promoting healthy pregnancies, increased energy, and better athletic performance.
- It’s also needed to make new cells, hormones, neurotransmitters, and amino acids.
Do we need to replace Iron that’s used?
According to Brenda Davis, RD and Vesanto Melina, MS, RD, the body is continuously breaking down red blood cells and building new ones. This efficiently recycles the iron reclaimed from spent red blood cells. However, each day tiny amounts of iron are lost in cells that have been shed from our skin and from the inner lining of the intestine; these losses must be replaced from food or supplements.
While iron is a crucial mineral that’s required for many functions within our body, it’s important to note that too much iron may increase the risk of liver cancer and diabetes. So always strive to get iron from real whole foods and consult your doctor before taking any iron supplement. 2 3
Why are excessive amounts of iron harmful?
Excessive amounts of this pro-oxidant mineral in supplements are best avoided. A diet that features good plant sources of iron, combined with vitamin C rich foods, is a much better choice for long-term maintenance, once an iron deficiency has been resolved. 4
How Do We Become Iron Deficient?
Iron is naturally present and abundant in many of the real whole foods we consume daily. Additionally, many of the packaged cereals, pasta and bread products we purchase at supermarkets are fortified with iron.
Yet despite this many of us still, become iron deficient.
Why is this?
An iron deficiency can arise for several reasons and we’ll look at some of the most common causes below
Menstruating women and frequent blood donors tend to be more at risk of having lower iron levels.
If you like to donate blood regularly, it’s a good idea to keep a check on your iron intake. Blood donations can deplete your iron stores, so ensuring you have good sources of iron in your diet will help you replenish your stores.
Low hemoglobin in this particular situation is usually only a short-lived problem. Which is typically remedied by consuming some iron-rich foods.
If you’re told that you can’t donate blood because of low hemoglobin, the Mayo Clinic suggests a trip to your doctor just to ensure everything is ok and any address any concerns.
For menstruating women, Iron levels are a continuous concern. Every time you lose blood, you also lose some iron.
Women with heavy periods are at risk of iron deficiency anemia because they lose blood during menstruation. A lack of iron can lead to iron-deficiency anaemia which can be quite common in female athletes.
According to Brenda Davis, RD and Vesanti Melina, MS, RD the prevalence of iron deficiency anemia among youths and adults is estimated to be at 2-5% among females and 1-2% among males.
A lack of iron in the diet
Iron is an abundant mineral found in real whole foods. Many store-bought goods such as cereals and bread will also be fortified with iron – just check the nutritional information on the back of the package.
Over time your body can become iron deficient if you consume too little iron. Vegetarians and Vegans, or anyone that doesn’t consume meat regularly in their diet tend to be at a higher risk of developing iron-deficiency anemia.
Also, people on 100% whole food plant-based diet who typically do not consume any processed foods, such as iron-fortified cereals and pasta, depend solely on getting iron from real, whole foods can have an increased risk of iron deficiency.
What do the studies say?
Can you get sufficient Iron on a plant-based diet?
The simple answer is yes. Whole food plant-based diets are incredibility healthy and contain many foods that are loaded with iron.
So then why do plant-based eaters need to pay attention to their iron intake?
Plants contain iron in the form of non-heme iron. This form of iron is absorbed in a different manner than heme iron.
Therefore this simply means that when living a plant-based lifestyle having knowledge is key. You need to be aware of the iron-rich plant foods that you’re consuming daily, and how to maximise their absorption.
It is by no means a complicated process. It’s actually as simple as eating your iron-rich foods with some vitamin c rich foods. For example, combining citrus fruits and dark leafy vegetables.
Although total iron content in a meal is an important consideration, it is crucial to appreciate the overall composition of the meal is of far greater significance for iron nutrition than the amount of total iron provided 7.
Little things like avoiding tea and coffee around mealtimes can also really help absorption.
The effects of Ascorbic Acid on Iron absorption
In studies about the effects of ascorbic acid on iron absorption, 100 milligrams of ascorbic acid increased iron absorption from a specific meal by 4.14 times. 8 9. We’ll examine maximising iron absorption in more detail later on.
Meal Composition and Iron
As overall meal composition is as important as the total iron content of a meal, it is important to promote the consumption of foods that enhance iron absorption, while limiting the consumption of foods that act as inhibitors10.
Foods that enhance absorption of iron typically contain high levels of vitamins A, vitamin C, and folic acid; this includes various fruits, vegetables, and tubers.
Phytates and Iron absorption
Phytates, found in cereal grains, tannins and other polyphenols found primarily in tea and coffee, and calcium from milk and milk products should be avoided where possible to limit the inhibition of iron absorption. It is also found in foods such as yogurt, cheese, tofu, broccoli, almonds, figs, and turnip greens for example.
Calcium and Iron absorption
Calcium can inhibit the absorption of both non-heme and heme iron. Where 50 milligrams or less of calcium has little if any effect on iron absorption, calcium in amounts of 300-600 milligrams inhibit the absorption of heme iron similarly to nonheme iron.
What about the inability to absorb iron due to health issues?
Some medical conditions, like having inadequate stomach acid or lack of intrinsic factor, may affect your ability to absorb iron. Furthermore, those with celiac disease, Crohn’s disease, hormone imbalance, or autoimmune diseases may also have issues in absorbing iron.
This is because iron from food is absorbed into your bloodstream from your small intestine. Some of the issues listed above can affect your ability to absorb nutrients, such as iron, from digested foods. This is also a factor for people who have had part of their small intestine removed or bypassed surgically.
IBS and Iron Absorption
Inflammatory bowel syndrome (IBS) is also a medical issue on the rise and studies have shown approximately one-third of IBS patients also suffer from recurrent anemia. 14
Iron and Pregnancy
It is not uncommon for pregnant women to experience iron deficiency anemia.
This can be attributed to the need for higher amounts of iron to help maintain a mother’s own iron stores because of the increase in blood volume. On top of this, more iron is required to be a source of hemoglobin for the growing fetus.
However, if you are experiencing symptoms, anemia can be a symptom of any of the following:
- Iron-deficiency anemia
- Folate-deficiency anemia
- Vitamin B12 deficiency
It’s always safer to consult with a doctor if you’re feeling any symptoms relating to anemia.
The small intestine does not readily absorb large amounts of iron. Iron absorption also depends on a range of factors.
The source of iron and other components in your diet will have an additional affect your ability to absorb iron. So too will your gastrointestinal health, use of medications or supplements and presence of iron promoters, such as vitamin C.
These are just some of the reasons that we may suffer from insufficient levels of iron in their body. Always consult your doctor before deciding to increase your iron intake or take an iron supplement.
How much iron do I need?
A diet rich in real whole foods should provide you with all the iron you need.
The RDAs for vegetarians are 1.8 times higher than for people who eat meat. This is because heme iron from meat is more bioavailable than nonheme iron from plant-based foods, and meat, poultry, and seafood increase the absorption of nonheme iron.
The Recommended Daily Allowance (RDA) for elemental iron depends on a person’s age and sex.
What are some of the symptoms of an iron deficiency?
It’s important to note iron deficiency anemia is no more prevalent among plant-based eaters than non-plant-based eaters. However, the symptoms of an iron deficiency should be known by everyone.
Initially, iron deficiency anemia can be so mild that it goes unnoticed. But as the body becomes more deficient in iron and anemia worsens, the signs and symptoms intensify.
Signs and symptoms of an Iron deficiency may include:
- Chest pain
- Pale skin
- Hair loss
- Fast heartbeat
- Shortness of breath
- Sore Muscles
- Cold hands/feet
- Inflammation or soreness of your tongue
- Brittle nails
- Unusual cravings for non-nutritive substances, such as ice, dirt or starch
- Poor appetite (especially in infants and children)
We’ll look at some of these symptoms in more detail below.
A detailed look at the Signs of Iron Deficiency
A lack of energy and tiredness is perhaps one of the more common signals for a possible iron deficiency. It’s even more noticeable when you’ve had a goods night sleep but you’re still feeling fatigued.
As discussed above, iron is used to make hemoglobin, the material in red blood cells that carry oxygen to the entire body. When you’re iron deficient your blood cells take a hit—meaning less oxygen reaches your tissues. During times when there’s this lack of oxygen, our bodies can be deprived of the important energy to fuel us during our busy day.
Not only will you feel fatigued and tired, but iron deficiency can also bring on symptoms of irritability, weakness and an inability to focus like you once did.
Shortness of breath
Less oxygen reaches different parts of your body when iron levels are low.
When the body’s oxygen level is low it will cause shortness of breath no matter how deeply you breathe. This is why when your blood cells are deprived of oxygen easy activities like walking can leave you gasping for breath.
When you’re deficient in iron, it is common to have a pale or washed out appearance. Due to a low iron level, your body is unable to manufacture sufficient hemoglobin. It’s the hemoglobin that gives your blood its reddish colour and your skin it’s rosy colour.
As your iron deficiency worsens your skin begins to lose it’s normal colour and becomes pale. But it’s not just your skin tone that can be affected by low iron levels. Your lips, gums, and even the bottom of your eyelids can become less red.
If your nails look yellow, fragile and brittle it may be a possible sign that you’re deficient in iron. Along with brittle nails, a concave or spoon-shaped depression in the nails can indicate an insufficient iron level in the body.
Iron deficiency is just one of the possible causes of hair loss. A low iron level sends your body into survival mode. During which it channels oxygen to support vital functions as opposed to less important functions like hair growth. This is especially true when this deficiency progresses into iron deficiency anemia since it can lead to hair loss in both men and women.
Again, due to the bodies lack of sufficient levels of oxygen, your body will supply this oxygen to support the most vital functions of the body which generally does not include keeping the hair healthy, strong and intact. Not only is hair loss possible, but the overall look of your hair can decrease while becoming brittle and weak.
Having frequent headaches can also be another symptom of low iron status. When you’re deficient in iron, your body will work to prioritize getting important oxygen to your brain, before distributing to the rest of your bodily tissues. This lack of oxygen can cause arteries in the brain to swell, resulting in unwanted headaches and pain.
When you don’t have enough iron your muscles are unable to recover properly. If your regular morning jog is causing you more pain than usual you may be iron deficient.
Decreased oxygen levels in the body, along with low levels of iron, can negatively affect your nervous system and increase anxiety. On top of this, low iron levels can cause your heart to race, which can increase feelings of fight and flight. These anxious feelings can come on even when there is nothing particularly to cause you increased anxiousness or stress.
Can you get too much iron?
If you believe you might be suffering from an iron deficiency, even a small one, your first port of call should be a visit with your doctor. Here you can have simple tests done if needed and discuss whether iron supplements should be part of your diet.
This is because Iron is one mineral where taking too much can have detrimental effects on your body.
Too much of a good thing…
For example, taking too much iron at one time can lead to nausea, vomiting, and stomach pain. In extreme cases, iron overdoses can cause organ failure, internal bleeding, coma, seizure, and even death.
The symptoms of an iron deficiency are shared with some other common issues, which is why it’s important to consult your doctor.
It’s always recommended to achieve your optimal iron intake through diet, rather than supplements. In this way, not only are you minimizing the risks, you’re benefiting from all the other nutrients in the food as well.
Heme and Non-heme Iron
There are two different types of iron: heme and non-heme.
Plants and iron-fortified foods contain non-heme iron only, whereas meat, seafood, and poultry contain both heme and non-heme iron. 16 Plant-based sources of iron include beans, nuts, soy, vegetables, and fortified grains.
Non-heme and heme iron is absorbed via different pathways.
Heme iron is more easily absorbed by the body. Non-heme iron, on the other hand, requires that the body take multiple steps to absorb it and generally absorbs a lower percentage of iron.
Is there a difference in the bioavailability of heme and non-heme iron?
The bioavailability of heme iron from animal sources can be up to 40%. Non-heme iron from plant-based sources, however, has a bioavailability of between 2 and 20%.17 For this reason, the RDA for vegetarians is 1.8 times higher than for those who eat meat to make up for the lower absorption level from plant-based foods. 18
Is non-heme iron inferior to heme iron?
Despite there being a bioavailability difference between heme and non-heme iron, this does not mean that non-heme is an inferior form of iron.
According to Brenda Davis, RD and Vesanti Melina, MS, RD relying on non-heme iron actually provide the body with more control over iron absorption efficiency. It does so by allowing the body to alter uptakes of iron as needed.
Let’s look at an example
If our stores of iron are low, the body will absorb more iron from plant foods; likewise, if stores are high, the intestines can absorb a lower percentage of non-heme iron. However, we still need to keep in mind the importance of food combination and preparation factors.
The heme form of iron found in meat and blood tends to be more readily absorbed- even when the body doesn’t need any iron. Once the iron has been absorbed, the body has limited mechanisms for ridding itself of any excess.
Because iron is a pro-oxidant, too much in the body may damage DNA and other molecules.
What does the research say?
New research also indicates that high iron intakes and a burden of excess iron in the body have been associated with Alzheimer’s and Parkinson’s diseases, arthritis, type 2 diabetes, cardiovascular disease, and colorectal and other cancers19. To avoid iron overload, consuming the non-heme form found in plants is recommended.
Iron on a Whole Food Plant-based diet
Those following a whole food plant-based diet, or a vegan diet, tend to actually consume more iron than those following the more western style of eating. Research has shown vegans have average iron intakes that are similar than those of non-vegetarian and higher than the RDA. Studies have shown vegan women in the US have an average intake of around 22-23 mg iron daily.
However non-heme iron is not absorbed as easily, especially where there is a high level of phytates or other inhibitors in the diet. Therefore the recommended daily intake of iron is 1.8 times higher for those who do not eat meat.
Tips to Improve Iron absorption
To improve iron absorption, Brenda Davis provides the following tips:
Eat vitamin C-rich foods:
Consuming 50 mg of Vitamin C with iron-rich foods can boost absorption 3 – 6 times. This is because iron is converted from a ferric form to a more readily absorbed ferrous form. The citric acid in citrus fruits also enhances iron absorption. The beta-carotene in yellow, red, and orange foods also aids iron absorption. 20 21
Avoid coffee and tea with meals:
Tannins in tea can reduce iron absorption by 50-90 %.22 She suggests avoid drinking tea with your meals and wait at least an hour or 2 afterwards until you have a cup. Also cocoa and red wine reduce iron absorption.
Soak, sprout and ferment:
Phytates, which are naturally found in plant foods, can reduce mineral availability. Soaking, sprouting, yeasting, and fermenting grains and legumes can improve iron absorption by lowering the number of phytates. It also improves the absorption of the other minerals. 23
Use a cast iron pan:
Foods prepared in a cast iron pan tend to provide two to three times more iron as those prepared in non-iron cookware. 24
Eat Iron-rich food:
Legumes such as lentils, black beans, lima beans, chickpeas and soybeans. Beans and lentils typical provide around 3-6mg of iron per 1 cup.
Whole-grains and pseudo-grains such as amaranth, quinoa, Kamut, spelt, and fortified grains.
Seeds and nuts such as cashews, pine nuts, almonds and brazil nuts.
Vegetables such as mushrooms, peas, string beans and green leafy vegetables.
Fruits such as avocado, prune juice and dried fruit.
All menstruating women should increase their absorption by combining foods rich in Iron and vitamin C in the same meals. Always check with your doctor, or registered dietician, before adding an iron supplement to your diet.
Vitamin C and cooking methods to maximise Iron absorption
The percentage of non-heme iron absorbed from plant foods varies. The amount absorbed depends on variables such as food preparation methods, the body’s needs, as well as the food and beverage combinations eaten.
Brenda suggests consuming vitamin-C-rich foods alongside non-heme sources of iron can dramatically increase iron absorption. Consuming 150 ml of orange juice containing 75 mg of vitamin C has been shown to increase the absorption of iron from foods eaten at the same time by a factor of four. Other studies show 50mg of vitamin C to enhance iron absorption sixfold.
Food High in Vitamin C
Eating 3/4 cup (185 ml) of any of the following provides 50 mg of vitamin C:
- brussels sprouts
- collard greens
- bell peppers
- snow peas
- citrus fruits and juices
- 1/4 cup sweet red bell pepper
- Vegetables remain about 85% of their vitamin C when microwaved
- 70% when steamed
- 50% when boiled
- A large baked potato retains 30 mg of vitamin C after baking
Brenda further states that losses will vary with cooking time and temperature. Onions and garlic can increase the availability of iron and zinc from grains and legumes by up to 50%. 25
Foods High in Iron
The following is a list of options when looking to consume iron in plant-based foods. Here you’ll find the amount of iron available per serving. Keep in mind the combination and preparation methods mentioned above and start thinking about the delicious meals you can prepare using the ingredients below.
Lentils, cooked 1/2 cup 3.5mg
Pea sprouts, raw 1 cup 2.9mg
Soybeans, cooked 1/2 cup 4.7mg
Tempeh, cooked 1/2 cup 2.4mg
Black turtle beans, cooked 1/2 cup 2.8mg
White beans, cooked 1/2 cup 3.5mg
Soy milk, fortified 1/2 cup .5 – 1.0mg
Peanuts 1/4 cup 1.7mg
Adzuki beans, cooked 1/2 cup 2.4mg
Black-eyed peas, cooked 1/2 cup 2.3mg
Chickpeas, cooked 1/2 cup 2.5mg
Edamame, cooked 1/2 cup 1.8mg
Great northern beans, cooked 1/2 cup 2mg
Kidney beans, cooked 1/2 cup 2.1mg
Lentil sprouts, raw 1 cup 2.6mg
Navy beans, cooked 1/2 cup 2.3mg
Peanut butter 30ml .6mg
Split peas, cooked 1/2 cup 1.3mg
Pinto beans 1/2 cup 1.9mg
Amaranth cooked 1/2 cup 2.6mg
Wheat sprout, raw 1 cup 2.4mg
Kamut cooked 1/2 cup 1.8mg
Rye Bread, slice 30g 0.7mg
Whole-wheat bread slice, 30g 0.7mg
Quinoa, cooked 1/2 cup 1.4mg
Spelt, cooked 1/2 cup 1.7mg
Pearl barley, cooked 1/2 cup 1.1mg
Buckwheat groats, kasha, cooked 1/2 cup 0.7mg
Whole Wheat pasta/spaghetti, cooked 1/2 cup 0.8mg
Millet cooked 1/2 cup 0.6mg
Oatmeal, cooked 1/2 cup 1.1mg
Brown rice, cooked 1/2 cup 0.4mg
Wild rice, cooked 1/2 cup 0.5mg
Sweets and Oils
Dark chocolate, 45-59% cacao 60g 4.8mg
Molasses 15ml 0.9mg
Olive oil 15ml 0.1mg
Dark chocolate, 70-85% cacao 60g 7.1mg
Nuts and Seeds
Sesame tahini 30ml 1.4mg
Almond butter 30ml 1.1mg
Brazil nuts 1/4 cup 0.9mg
Cashew butter 30ml 1.6mg
Chia seeds 1/4 cup 3.3mg
Flaxseeds ground 1/4 cup 3.2mg
Hemp seeds 1/4 cup 4.9mg
Almonds 1/4 cup 1.4mg
Cashews, roasted 60 ml 2.1mg
Hazelnuts 1/4 cup 1.6mg
Pine nuts 1/4 cup 1.9mg
Sunflower seeds butter 30ml 1.3mg
Sesame seeds, whole 1/4 cup 5.3mg
Pistachio nuts 1/4 cup 1.2mg
Poppy seeds 1/4 cup 3.3mg
Pumpkin seeds 1/4 cup 2.9mg
Walnuts, English 1/4 cup 0.9mg
Sesame seeds, hulled 1/4 cup 2.4mg
Sunflower seeds, hulled 1/4 cup 1.9mg
Apple medium 0.2mg
Apricots dried 1/4 cup 0.9mg
Banana medium 0.3mg
Blueberries 1/2 cup 0.2mg
Cantaloupe 1/2 cup 0.2mg
Coconut dried 1/4 cup 0.8mg
Figs dried 1/4 cup 0.8mg
Grapefruit juice 1/2 cup 0.3mg
Guava 1/2 c 0.2mg
Honeydew melon 1/2 c 0.2mg
Kiwi medium 0.2mg
Loganberries, frozen 1/2 cup 0.5mg
Mango medium 0.5mg
Grapes 1/2 cup 0.1mg
Orange medium 0.1mg
Papaya cubed 1/2 c 0.2mg
Peach medium 0.4mg
Pear medium 0.3mg
Pineapple, diced 1/2 cup 0.2mg
Plum 1/2 cup 0.2mg
Prunes 1/4 cup 0.4mg
Orange juice 1/2 c 0.3mg
Raisins, seedless 1/4 cup 0.8mg
Raspberries 1/2 cup 0.4mg
Strawberries, whole 1/2 cup 0.3mg
Watermelon 1/2 cup 0.2mg
Arugula, raw chopped 1cup 0.3mg
Asparagus, cooked 1/2 cup 0.9mg
Avocado, all varieties medium 1.1mg
Basil, fresh, chopped 1 cup 1.4mg
Beans, green/yellow, raw 1 cup 0.6mg
Beat greens, raw 1 cup 1mg
Broccoli, cooked 1/2 cup 0.6mg
Beets sliced 1/2 cup 0.6mg
Bok choy, cooked 1/2 cup 0.9mg
Brussel sprouts, cooked 1/2 cup 1mg
Avocado, all varieties, pureed 1/2 cup 0.7mg
Cabbage, green, raw 1 cup 0.4mg
Carrots, chopped, raw 1 cup 0.2mg
Cauliflower, cooked 1/2 cup 0.2mg
Cucumber, peeled, sliced raw 1/2 cup 0.3mg
Dandelion greens, raw 1 cup 1.8mg
Jerusalem artichoke, raw 1/2 cup 2.7mg
Kale, raw 1 cup 1.2mg
Kelp, chopped, raw 1/2 cup 1.2mg
Leeks, chopped, raw 1/2 cup 1mg
Lettuce, raw, butterhead 1 cup 0.7mg
Cabbage, red, raw 1/2 c 0.7mg
Carrot juice 1/2 cup 0.6mg
Romaine Lettuce, raw, chopped 1 cup 0.5mg
Mushrooms 1/2 cup 0.2mg
Mustard greens 1 cup 0.9mg
Olives, black, canned 1/2 cup 2.3mg
Green Onions, chopped raw 1/2 cup 0.8mg
Onions, red/yellow/white, raw 1/2 cup 0.2mg
Parsley, raw 1 cup 4mg
Parsnips, cooked 1/2 cup 0.5mg
Peas, cooked 1/2 cup 1.3mg
Bell pepper, green/red chopped raw 1/2 cup 0.3mg
Peppers, hot green chile 1/2 cup 1mg
Potato, baked medium 1.9mg
Radishes, sliced, raw 1/2 cup 0.2mg
Spirulina seaweed, dried 15ml 2mg
Snow pea pods, raw 1/2 cup 0.7mg
Spinach, chopped, raw 1 cup 0.9mg
Red Peppers, hot chile 1/2 cup 0.8mg
Squash, all varieties summer, cooked 1/2 cup 0.4mg
Tomato, chopped, raw 1/2 cup 0.3mg
Butternut squash, baked 1/2 cup 0.6mg
Sweet potato, cooked 1/2 cup 1.2mg
Roma tomato, raw medium 0.2mg
Sun-dried tomato, 1/4 cup 1.3mg
Turnip cooked 1/2 cup 0.2mg
Yam, cooked 1/2 cup 0.7mg
Zucchini, chopped 1/2 cup 0.2mg
As you can see there’s plenty of plant foods full of iron.
Hope you found the article useful. If so, let me know in the comments below.
You may also enjoy reading:
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