11 Superfoods to Increase Your Iron Intake and Improve Health

Quinoa is a versatile legume that is packed with a variety of essential nutrients such as iron, copper, manganese, magnesium, and folic acid. It is also an excellent source of protein for vegetarians and provides dietary fibers, complex carbohydrates, vitamins, and minerals. Studies have shown that quinoa has antioxidant abilities that can reduce the risk of high blood pressure and type 2 diabetes.

Spinach is a nutrient-rich leafy green vegetable that contains a high amount of iron. Consuming three cups of spinach a day can provide more iron than a 250-gram steak. It is recommended to combine spinach in a salad with other foods such as a hard-boiled egg and nuts.

Soybeans are a great source of both iron and protein. One cup of edamame contains 3.5 mg of iron and 14 grams of protein. They can be cooked and added to salads, or enjoyed as a snack.

Beans are another legume that contain a significant amount of iron and protein, with one cup of cooked beans providing 4 mg of iron. They can be used to make homemade chili, added to salads, or used as a sauce for pasta, quinoa, or boiled corn.

Cashew nuts contain a good amount of iron, with a quarter cup providing 2 mg. It is recommended to add cashews to salads, sauces