Iron is an essential mineral that your body needs for growth and development. Iron is used to create hemoglobin, a protein in red blood cells that takes oxygen from the lungs to the rest of the body, and myoglobin, a protein that provides oxygen to your muscles. Having low iron levels can lead to fatigue, dry skin, poor circulation and lowered immunity, as well as more serious complications.
As many people are reducing their animal product intake for the planet, here are some plant-based iron-rich foods that we should all be eating more of.
Dark Leafy Greens
Dark leafy greens like spinach, Italian kale, chard, and silver beet are a great source of iron as well as fiber and other essential nutrients. Sauté your greens with garlic, lemon, and olive oil for a yummy nutritious side dish.
Whole Grains
Whole grains such as wheat, millet, oats, brown rice, and quinoa all contain iron. In fact, 100 grams of oats contain 4.7 milligrams of iron—that’s more than half of your recommended daily intake!
Dried Fruit & Nuts
Rich in iron, healthy fats, and essential vitamins and minerals, dried fruit and nuts make a fantastic nourishing snack.
Tofu
If you are vegan, vegetarian, or trying to reduce your meat intake, tofu is a great substitute. Tofu is packed with protein and calcium, and firm tofu even contains higher levels of iron than your average serving of red meat.
