Lentils have 6.6 mg of iron per cup (cooked)—forget steak! Extra credit for fiber and protein.
Add them to soups, salads, or curries for a flavorful and filling boost.
Popeye was correct! In addition to vitamins A and C to improve absorption, a cup of cooked spinach contains 6.9 mg of iron.
Squeeze some lemon over it and eat it raw or blended into smoothies or pizzas.
This powerhouse of plant-based protein provides 8.8 mg of iron every half block. You can marinate, crumble, or stir-fry it to create a myriad of gourmet experiences.
This ancient grain is the best; one cup (boiled) contains 8.1 mg of iron. Quinoa is fluffy and adaptable; it tastes great in pilafs, bowls, and even breakfast porridge.
Save the seeds from the pumpkin! Quarter-cups contain 3.3 mg of iron. Add them to salads, roast them for a snack, or puree them into homemade pesto.
Who would have thought that overindulging might be beneficial?
3.2 mg of iron can be found in a 3.5 oz dark chocolate bar (70% cacao or above). Consume it sparingly for an iron boost free of guilt.
Superfoods high in iron include figs, raisins, and apricots. Enjoy them by themselves as a snack,
combine them with trail mix, or bake them into muffins for a naturally sweet, high-iron treat.
Eat four large ones to get an amazing 7.8 mg of iron and zinc to boost immunity!