Meat isn’t the only source of iron in town!
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When you think of iron food sources, what comes to mind?
What Is Iron?
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Iron is an essential mineral, meaning the body needs it to survive.
Heme vs. Non-Heme Iron
There are two types of iron: heme and non-heme.
Cooking iron-rich plant foods in acast-iron skilletis another simple way to enhance your intake naturally, she adds.
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How Much Iron Do You Need Per Day?
Dried Apricots
For a quickiron-rich snack, reach for dried apricots.
They offer nearly two milligrams of iron per half-cup serving, according to data from the USDA.
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Whats more, dried apricots contain fiber andpotassiumfor digestive and heart health, respectively, says Lorenz.
Dates
If you loveMedjool dates, youre in luckthe sweet and chewy ingredient is a high-iron fruit.
Its also a valuable source of immune-boostingvitamin A, bone-buildingvitamin K, and gut-friendly fiber, Snashall shares.
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Whats more, lentils offer fiber,B vitamins, and plant-based protein, according to Snashall.
Theyre also a good source of potassium, which supports heart health and muscle function.
Not sure how to eat lima beans?
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Add them to soups, stews, or grain bowls for a hearty, iron-rich boost, Lorenz continues.
Its also a popular side dish for meat, such asgrilled fishor chicken.
Beets
Known for their deep pink color and earthy-sweet flavor,beetsare another plant-based source of iron.
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Figs
Though not the highest source of non-heme iron, figs are worth adding to your plate.
They also contain calcium, magnesium, and fiber, which supportbone healthand digestion, says Lorenz.
Plus, theyre divine when roasted, as the cooking process caramelizes their natural sugars.
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Thedried fruitsare also a great source of fiber, potassium, carbohydrates, and calcium, according to Snashall.
Avocado
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Avocadois a fruit (yes, fruit!)
that holds nearly one milligram of iron per fruit, according to data from the USDA.
Pan-Roasted Asparagus.Yulia Reznikov/Getty Images
They also contain approximately one milligram of iron per one cup sliced, according to data from the USDA.
Additionally, strawberries are a noteworthy source ofgut-friendly fiber,according to Snashall.
Their mildly sweet flavor will shine in many dishes, whether youre blending them insmoothie bowlsor makingStrawberry-Chia Breakfast Pudding.
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