If You’re Low On Iron, You Should Eat These Foods

Shutterstock

By Christine Byrne/Updated: Jan. 27, 2023 3:53 pm EST

Iron is a mineral found in many common foods. It’s essential to many important bodily functions — from the production of hemoglobin that transfers oxygen throughout the body to the support of muscle and healthy connective tissue, according to Office of Dietary Supplements at the National Institutes of Health. Nevertheless, iron deficiency is common.

Severe iron deficiency can lead to a condition called iron deficiency anemia, which can reduce energy in adults and impair development in children (via American Family Physician). It’s estimated that in the United States, 2 percent of men, 9 to 12 percent of non-hispanic white women, and nearly 20 percent of black and hispanic women have iron deficiency anemia.

Although iron supplementation can help prevent or reverse iron deficiency anemia, high doses of supplemental iron can cause nausea and constipation. Unless advised by your doctor, though, you should try to obtain iron through food sources as opposed to supplements (via Healthline). One important thing to keep in mind is that iron from animal sources is more bioavailable than iron from plant sources — meaning that your body can use a higher percentage of the iron in the food. To get enough, try eating both plant- and animal-based sources of iron.

Fortified oatmeal is full of iron

Shutterstock

When you think of foods high in iron, you might immediately think of red meat or seafood. You wouldn’t be totally wrong, but the surprising truth is that iron-fortified oatmeal is much richer in iron.

A half-cup of dry fortified quick oats contains 19.8 milligrams of iron, more than 100 percent of the recommended daily intake for both adult men and women (via USDA). For reference, the Office of Dietary Supplements recommends adult men and adult women 51 and older eat at least 8 milligrams per day, and adult women 50 and younger eat 18 milligrams per day.  

Starting your day with a bowl of oatmeal has so many benefits beyond just providing all the iron you need in a day. It’s also got nearly 4 grams of fiber, which can improve heart health by lowering LDL (“bad”) cholesterol levels and reducing your risk of heart attack and stroke, according to the Mayo Clinic. Plus, it’s easy to dress oatmeal up with other good-for-you foods, like berries, nuts, seeds, and milk. If you don’t have time in the morning to make oatmeal from scratch, consider making overnight oats in the evening and then pulling them out of the fridge for breakfast. 

Oysters can up your iron intake

Shutterstock

You either love or hate oysters. For those of you that love slurping them for their briny flavor and plump texture, know that there’s even more to love. In addition to being a fun happy-hour appetizer, oysters are also extremely high in iron.

Eat six East Coast oysters, and you’ll get nearly 6 milligrams of iron — 75 percent of the recommended daily amount for adult men and women over 50, and 33 percent of the recommended daily amount for adult women 50 and under, per the Office of Dietary Supplements’ recommendations. In addition, you’ll get 8 grams of protein, 26 milligrams of magnesium, and 56 milligrams of zinc.

In other words, oysters are incredibly nutrient dense. If you’ve never tried them but are curious, find a local raw bar near you and talk to the server or bartender about which oysters they recommend for first-timers. They’ll likely advise varieties with a relatively mild flavor to get you started. You can dress them up with a squeeze of lemon juice, a spoonful of mignonette (flavored vinegar), or a dollop or cocktail sauce. 

White beans are filled with iron

Shutterstock

No, you don’t have to cook your chili with beef to make it high in iron. Turns out, a white bean chili might be an even better bet! A cup of canned, rinsed, and drained white beans contains over 4 milligrams of iron, according to the U.S. Department of Agriculture. That one cup also packs a whopping 12.8 grams of fiber, a significant percentage of the recommended daily 25 grams for women and 38 grams for men (via Mayo Clinic).

If you’re not sure what to do with your white beans, you might want to start with a simple soup, a chili, or a no-cook white bean salad. Whatever you decide to make with these iron-rich legumes, remember to buy low-sodium canned white beans, and drain and rinse them prior to using to get rid of excess salt and starch. “Draining and rinsing can also remove the metallic flavor sometimes found in canned beans,” Better Homes & Gardens advised.

Dark chocolate can add iron to your diet

Shutterstock

Dark chocolate is rich and satisfying. It makes a great addition to cookies, cakes, and pies. It’s also fantastic on its own as a quick way to satisfy a sweets craving. But, here’s yet another reason to eat it: It’s high in iron.

A single ounce of dark chocolate contains 2.3 milligrams of iron (via USDA). That’s about 29 percent of the recommended daily amount for adult men and women over 50, and nearly 13 percent of the recommended daily amount for adult women 50 and under, according to the Office of Dietary Supplements. Frankly, most of us probably eat more than an at a time, which means we’re getting even more iron.

Of course, dark chocolate contains sugar and saturated fat as well, so it’s not something that should make up the bulk of your diet, according to Healthline. In fact, it’s so rich that you probably wouldn’t enjoy eating it all day long, anyway. Instead of relying on dark chocolate as your main source of iron, eat it occasionally and include other high-iron foods from both plant and animal sources in your diet as well. That way, you’ll get a balance of all kinds of different nutrients.

Beef liver is a good source of iron

Shutterstock

Look, we get it: If you didn’t grow up eating beef liver, the idea of cooking and eating it can seem incredibly intimidating. But here’s one reason to give the organ meat a shot: a 3-ounce serving of braised beef liver contains 5.5 milligrams of iron (via USDA). That’s a significant amount of iron, and accounts for about 69 percent of the recommended daily amount for adult men and women over 50, and 31 percent of the recommended daily amount for adult women 50 and under (via Office of Dietary Supplements). It’s also high in protein, and rich in other minerals like zinc, copper, selenium, and niacin that can be hard to get from food.

Still not excited about the prospect of eating beef liver? Commit to trying it at least once before you make up your mind. You can find the stuff at many supermarket butchers, and any specialty butcher will carry it. Braised beef liver and onions is a great place to start.

Boost your iron affordably with lentils

Shutterstock

If you don’t already know, here’s a great budget shopping tip: That bag of dried lentils in the rice and beans aisle of your supermarket is one of the most inexpensive protein sources out there. You can use those lentils in a soup, stew, or curry — or just cook them plain as a salad topper or side dish.

Another reason to love lentils? They’re incredibly high in plant-based iron, of course. A cup of cooked lentils contains about 6.6 milligrams of iron, or 83 percent of the recommended daily amount for adult men and women over 50, and 37 percent of the recommended daily amount for adult women 50 and under (via Office of Dietary Supplements). That amount also delivers nearly 18 grams of protein and an impressive 15.6 grams of fiber, both of which support good health and can help keep you full for longer.

If you’ve had a bag of dried lentils sitting around for months but aren’t sure what to do with it, considering making Tadka Dal from Monica’s Spice Diary or a basic lentil soup. Both are packed with flavor, and they’re easy to store and reheat for lunch or dinner leftovers. 

Spinach is packed with iron

Shutterstock

We’ll be the first to admit that Popeye’s obsession with spinach — and the bulging muscles that resulted every time he ate it — may have been a little overblown. However, the sailor was onto something. In addition to being a vitamin-packed leafy green, spinach is an excellent source of plant-based iron.

One cup of cooked spinach contains 6.4 milligrams of iron, or 80 percent of the recommended daily amount for adult men and women over 50, and 36 percent of the recommended daily amount for adult women 50 and under (via Office of Dietary Supplements). Remember, that’s for a cup of the cooked green, not the raw stuff. If you’ve ever cooked spinach, you know that raw spinach leaves shrink a whole lot as you throw them in the pan. Eating raw spinach is a great choice, too, but know that you’ll need to eat more volume to get the same amount of iron and other nutrients.

One of the easiest ways to cook spinach is to just brown some garlic in olive oil and then toss in raw spinach leaves, as in this recipe from A Sweet Pea Chef. But really, you can add spinach to almost any savory dish, from pasta to soup to stew.

Tofu adds iron to your diet

Shutterstock

Tofu might have the reputation of being a basic vegetarian protein alternative to meat, but there’s so much more to it than that. The soy-based protein is a great blank canvas for pretty much any flavor you add to it, and it can take on many different textures depending on whether you stew, pan-fry, or roast it.

As well as all that, tofu is a great source of plant-based iron. A half-cup of firm tofu has 3.35 milligrams of iron, 42 percent of the recommended daily amount for adult men and women over 50, and 19 percent of the recommended daily amount for adult women 50 and under (via USDA, NIH). 

Tofu is a great refrigerator staple, even if you’re not a vegetarian or vegan. The Pan-Fried Sesame Garlic Tofu recipe from Table for Two turns this protein into a sweet and savory dish with a great texture — making it a good option for people who are relatively new to tofu. For those who are a little more comfortable with the stuff, you can try baking tofu. Tofu prepared in this way makes a nice addition to salads and even works as an easy snack.

Sardines pack a big punch of iron

Shutterstock

If the only canned fish you have in your pantry is tuna, it might be time to make a change. Not only are sardines inexpensive, they’re also packed with flavor so that a little goes a long way.

As well as being a good source of omega-3 fatty acids, sardines are a good source of iron. One 3.75-ounce can of sardines in oil (drained) provides 2.7 milligrams of iron, 34 percent of the recommended daily amount for adult men and women over 50, and 18 percent of the recommended daily amount for adult women 50 and under (via Office of Dietary Supplements).

Not sure how to eat sardines? The good news is that it can be as easy as layering them on toast. This BBC Good Food recipe for Spanish Sardines on Toast makes a great easy meal, or you could cut it into small pieces and serve it as a fancy-but-easy appetizer. If you’d rather a hot dinner, this Mediterranean Sardine Pasta with Lemon, Capers, and Chili Flakes from Tori Avey is sure to be a crowd pleaser with its varied flavors and textures. 

Kidney beans will provide with you with iron

Shutterstock

Kidney beans are one of the most popular beans out there. “The common bean is an important food crop and major source of protein throughout the world,” Healthline explained. You may be used to throwing them in soups and stews, but these beans are more than just a filler food.

A half-cup of canned, drained, and rinsed kidney beans contains about 1.8 milligrams of iron (via USDA). That same amount will also give you 8 grams of protein and nearly 6 grams of fiber, which will help with digestion and satiety, according to Healthline.

If you’re not sure how to add kidney beans to your diet, chili is probably the most obvious choice. Of course, there are other ways to enjoy kidney beans as well. The Afghan Kidney Bean Curry from The Curious Chickpea is an absolute must-try, packed with spices and served over rice. And for lunch, you can’t go wrong with a kidney bean salad recipe.

Beef is certainly a source of iron

Shutterstock

Beef is a good source of iron, even if it’s not the absolute best source out there. A 4-ounce serving of 90 percent lean ground beef contains 2.5 milligrams of iron, 31 percent of the recommended daily amount for adult men and women over 50, and 14 percent of the recommended daily amount for adult women 50 and under (via USDA, NIH). 

Keep in mind, this amount of (relatively lean!) beef also contains 4.4 grams of saturated fat. The 2020-2025 Dietary Guidelines for Americans recommends limiting saturated fat to no more than 10 percent of your total calories every day. For someone eating around 2,000 daily calories, that’s about 22 grams of saturated fat per day, max. So while red meat like beef can absolutely be part of your diet, it shouldn’t be your only source of iron or protein.

If you’re looking for a simple way to use beef and up your veggie intake, this “Easy Beef and Broccoli” recipe from Just a Taste calls for cooking beef and veggies in a single pan.

Chickpeas provide a whole lot of iron for their size

Shutterstock

You may already be eating more chickpeas than you realize. For starters, they’re the main ingredient in hummus. They’re also the star of that falafel sandwich you might love ordering for lunch a few times a week. That’s great news, because not only are chickpeas a great source of plant-based protein and fiber — they’re also high in plant-based iron.

One cup of canned, drained, and rinsed chickpeas contains about 3.7 milligrams of iron, according to the USDA. That’s 46 percent of the recommended daily amount for adult men and women over 50, and about 21 percent of the recommended daily amount for adult women 50 and under (via Office of Dietary Supplements). You can also buy a big bag of dried chickpeas and cook them yourself, if you’d rather not stock up on all those cans.

The question is: What should you do with chickpeas once you have them? We’ve already established that hummus is an option, but roasting is another great idea. Crunchy chickpeas can be eaten as a snack or as a salad topper in lieu of croutons.

Canned tomatoes will add some iron to your pasta

Shutterstock

No one’s suggesting that you eat spoonfuls of diced or stewed tomatoes straight out of a can. You could, but it probably wouldn’t taste great. But because canned tomatoes are such a great source of plant-based iron, it’s a good idea to incorporate them into recipes however you can. 

One cup of canned stewed tomatoes contains 3.4 milligrams of iron, according to Self, or 43 percent of the recommended daily amount for adult men and women over 50, and 19 percent of the recommended daily amount for adult women 50 and under. That’s pretty easy to eat in a pasta sauce.

Speaking of pasta sauce, it’s surely the simplest way to cook and eat canned tomatoes. The Marinara Pasta Sauce recipe from The Kitchn should be a staple in your dinner rotation, if it isn’t already. You can make a big batch at once and then refrigerate or freeze leftovers for later. That way, all you have to do to make dinner in a pinch is boil some pasta from your pantry and heat up your pre-cooked sauce. 

Potatoes will boost your iron intake

Shutterstock

Potatoes get a bad rap, but that’s not really warranted. Sure, eating fries with every meal isn’t advisable, since they’re deep-fried in oil and very high in fat. However, potatoes themselves are incredibly nutrient dense.

For starters, one medium baked potato with skin contains 1.9 milligrams of iron, 24 percent of the recommended daily amount for adult men and women over 50, and 11 percent of the recommended daily amount for adult women 50 and under (via Office of Dietary Supplements). It also contains about 926 milligrams of potassium. FYI: That’s way more than a banana!

The culinary uses for potatoes are almost endless, and we’re willing to bet that you’ve eaten and enjoyed them several different ways before. Home chefs and professional chefs alike use potatoes in their meals. “One of the reasons I love to use potatoes is because they’re so cost-effective,” chef and former Melting Pot host Cheryl Smith told Deseret News. “They can be reused. If you bake them today, you can cut up the leftovers and make potato hash or croquettes tomorrow. They’re so versatile.”

21 Vegetarian Foods That Are Loaded With Iron

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Certain vegetables, including potatoes and leafy greens, along with nuts, seeds, and legumes, can help you achieve the necessary iron intake on a vegetarian diet.

Iron is an essential nutrient that plays an important role in many bodily functions (1).

A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.

Iron can be found in two forms in foods — heme and non-heme. Heme iron is only found in animal products, whereas non-heme iron is only found in plants (2).

The recommended dietary allowance (RDA) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person’s gender and life stage.

For instance, men and post-menopausal women generally require around 8 mg of iron per day. This amount increases to 18 mg per day for menstruating women and to 27 mg per day for pregnant women.

And, since non-heme iron tends to be less easily absorbed by our bodies than heme iron, the RDA for vegetarians and vegans is 1.8 times higher than for meat eaters (3).

Here is a list of 21 plant foods that are high in iron.

1–3: Legumes

Legumes, including beans, peas and lentils, are great sources of iron.

Listed below are the varieties containing the most iron, from highest to lowest.

1. Tofu, tempeh, natto and soybeans

Soybeans and foods derived from soybeans are packed with iron.

In fact, soybeans contain around 9.9 mg of it per cup, or 55% of the DV. The same portion of natto, a fermented soybean product, offers 15.1 mg, or 84% of the DV (4, 5).

Similarly, 6 ounces of soft tofu offers 2.56 mg of iron, or 14% of the DV. And the same portion of tempeh offers 4.48 mg of iron, or 25% of the DV (6, 7).

In addition to iron, these soy products contain between 10–34 grams of protein per portion and are also a good source of calcium, phosphorus and magnesium.

2. Lentils

Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI (8).

Lentils contain a significant amount of protein, complex carbs, fiber, folate and manganese as well. One cup of cooked lentils contains 18 grams of protein and covers 56% of the DV for fiber.

3. Other beans and peas

Other types of beans contain good amounts of iron as well.

Lima beans, navy beans, chickpeas, and black-eyed peas closely follow soybeans, offering 4.2–4.7 mg of iron per cup cooked, or 23–26% of the DV (9, 10, 11, 12).

However, red kidney beans and white beans have the highest iron content. They provide around 5.2-6.6 mg per cup cooked, or 29–37% of the RDI (13, 14).

In addition to their iron content, beans and peas are excellent sources of complex carbs, fiber, folate, phosphorus, potassium, manganese and several beneficial plant compounds.

Several studies also link regularly consuming beans and peas to lower blood pressure and cholesterol. These foods may also lower blood sugar levels, but researchers say more evidence is needed (15, 16, 17).

Summary:

Beans, peas and lentils are rich in iron. These legumes also contain good amounts of protein, fiber, vitamins, minerals and beneficial plant compounds that may reduce your risk of various diseases.

4–5: Nuts and seeds

Nuts and seeds serve as two more iron-rich plant sources.

Those who wish to increase their total daily iron intake should add the following varieties to their diet, as they contain the highest amounts.

4. Pumpkin, sesame, hemp and flaxseeds

Pumpkin, sesame, hemp and flaxseeds are the seeds richest in iron, containing around 1.7–3.9 mg per ounce (28.5 grams), or 9–22% of the DV (18, 19, 20, 21).

Products derived from these seeds are also worth considering. For instance, two tablespoons (30 grams) of tahini, a paste made from sesame seeds, contain 1.3 mg of iron — which is 7% of the DV (22).

Similarly, hummus made from chickpeas and tahini provides you with around 3.1 mg of iron per half cup, or 17% of the DV (23).

Seeds contain good amounts of plant protein, fiber, calcium, magnesium, zinc, selenium, antioxidants and other beneficial plant compounds, too (24).

They’re also a great source of omega-3 and omega-6 fatty acids. Hemp seeds, in particular, seem to contain these two fats in the ratio considered optimal for human health (25).

5. Cashews, pine nuts and other nuts

Nuts and nut butters contain quite a bit of non-heme iron.

This is especially true for almonds, cashews, pine nuts and macadamia nuts, which contain between 0.8–1.7 mg of iron per ounce (28.5 grams), or around 4–9% of the DV (26, 27, 28, 29).

Similarly to seeds, nuts are a great source of protein, fiber, good fats, vitamins and minerals, as well as antioxidants and beneficial plant compounds (30).

Keep in mind that blanching or roasting nuts may damage their nutrients, so favor raw and unblanched varieties (31).

As for nut butters, it’s best to choose a 100% natural variety to avoid an unnecessary dose of added oils, sugars and salt.

Summary:

Nuts and seeds are good sources of non-heme iron, as well as an array of other vitamins, minerals, fiber, healthy fats and beneficial plant compounds. Add a small portion to your menu each day.

6–10: Vegetables

Gram per gram, vegetables often have a higher iron content than foods typically associated with high iron, such as meat and eggs.

Though vegetables contain non-heme iron, which is less easily absorbed, they are also generally rich in vitamin C, which helps enhance iron absorption (1).

The following vegetables and vegetable-derived products offer the most iron per serving.

6. Leafy greens

Leafy greens, such as spinach, kale, swiss chard, and beet greens contain between 1–5.7 mg of iron per cooked cup, or 6–32% of the RDI (32, 33, 34, 35).

Due to their bulk, some can find it difficult to consume 100 grams of raw, leafy greens. In this case, it’s best to consume them cooked.

Other iron-rich veggies that fit in this category include broccoli and Brussels sprouts, which contain between 1 and 1.8 mg per cooked cup, or around 6–10% of the DV (36, 37).

7.

Tomato paste

At 0.5 mg per cup, raw tomatoes contain very little iron. However, when dried or concentrated, they offer a much greater amount (38).

For instance, 1/4 cup (66 grams) of tomato paste offers 2 mg of iron, or 11% of the DV, whereas 1 cup (245 grams) of canned tomato sauce offers 2.4 mg, or 13% of the DV (39, 40).

Sun-dried tomatoes are another iron-rich source, providing you with 2.5 mg per half cup, or 14% of the DV (41).

Tomatoes are also a great source of vitamin C, which may help increase iron absorption. Moreover, they’re a great source of lycopene, an antioxidant linked to a reduced risk of sunburn (42).

8. Potatoes

Potatoes contain good amounts of iron, mostly concentrated in their skins.

More specifically, a large unpeeled potato (299 grams) provides 1.9 mg of iron, which is 11% of the DV. But even without their skins, sweet potatoes contain slightly more — around 2.2 mg for the same quantity, or 12% of the DV (43, 44).

Potatoes are also a great source of fiber. Additionally, one portion can cover up to 42% of your daily vitamin C, B6 and potassium requirements (43).

9. Mushrooms

Certain varieties of mushrooms are particularly rich in iron.

For instance, one cooked cup (156 grams) of white mushrooms contains around 2.7 mg, or 15% of the DV (45).

One cup (86 grams) of uncooked oyster mushrooms contains 7% of the DV, whereas portobello and shiitake mushrooms contain very little (46, 47,48).

10. Palm hearts

Palm hearts are a tropical vegetable rich in fiber, potassium, manganese, vitamin C and folate.

A lesser-known fact about palm hearts is that they also contain a fair amount of iron — an impressive 4.6 mg per cup, or 26% of the DV (49).

This versatile vegetable can be blended into dips, tossed on the grill, incorporated into a stir-fry, added to salads and even baked with your favorite toppings.

Summary:

Vegetables often contain significant amounts of iron. Their generally large volume-to-weight ratio explains why eating them cooked may make it easier to meet your daily requirements.

11–13 Fruit

Fruit is not commonly the food group that individuals turn to when wanting to increase the iron content of their diet.

Nevertheless, some fruits are surprisingly high in iron.

Here are the best sources of iron in this category.

11. Prune juice

Prunes are known for their mild laxative effect, which helps relieve constipation (50).

However, they’re also a good source of iron.

Prune juice, in particular, offers about 2.9 mg of iron per cup (8 ounces, or 237 mL). That’s around 16% of the DV and is twice as much iron as the same quantity of prunes (51, 52).

Prune juice contains fiber, potassium, vitamin C, vitamin B6 and manganese, too.

12. Olives

Olives are technically a fruit, and one with a good iron content at that.

Black olives contain around 6.3 mg of iron per 3. 5 ounces (100 grams), or 35% of the DV. In addition, fresh olives are also a great source of fiber, good fats and fat-soluble vitamins A and E (53).

Olives also contain oleuropein, a beneficial plant compound thought to provide several health benefits, including a lower risk of heart disease (54, 55).

13. Mulberries

Mulberries are a type of fruit with a particularly impressive nutritional value.

Not only do they offer around 2.6 mg of iron per cup — 14% of the DV — but this quantity of mulberries also meets 57% of the DV for vitamin C (56).

Mulberries are a great source of antioxidants as well, which may offer protection against heart disease, diabetes and some forms of cancer (57).

Summary:

Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion. These fruit also contain antioxidants and a variety of other nutrients beneficial to health.

14–17: Whole grains

Research links whole grains to a variety of health benefits.

These benefits include increased longevity and a reduced risk of obesity, type 2 diabetes and heart disease (58, 59).

However, not all grains are equally beneficial. For instance, grain processing typically removes parts of the grain that contain fiber, antioxidants, vitamins and minerals, including iron.

For this reason, whole grains typically contain more iron than processed grains. The following are the four types of whole grains containing the most iron per portion.

14. Amaranth

Amaranth is a gluten-free ancient grain that doesn’t grow from grasses like other grains do. For this reason, it is technically considered a “pseudocereal.”

Amaranth contains around 5.2 mg of iron per cup cooked (246 grams), or 29% of the DV (60).

Interestingly, amaranth is one of the few complete sources of plant proteins and also contains good amounts of complex carbs, fiber, manganese, phosphorus and magnesium.

15. Spelt

Spelt is another iron-rich ancient grain.

It contains around 3.2 mg of iron per cup cooked (194 grams), or 18% of the DV. Moreover, cooked spelt offers around 10 grams of protein per cup (61).

Spelt contains a variety of other nutrients, too, including complex carbs, fiber, magnesium, zinc, selenium and B vitamins. Its protein and mineral content may also be slightly higher than more conventional grains (62).

16. Oats

Oats are a tasty and easy way to add iron to your diet.

A cup (234 grams) of cooked oats contains around 1.2 mg of iron — 12% of the DV — as well as good amounts of plant protein, fiber, magnesium, zinc and folate (63).

What’s more, oats contain a soluble fiber called beta-glucan, which may help promote gut health and reduce cholesterol and blood sugar levels (64, 65, 66).

17. Quinoa

Like amaranth, quinoa is a gluten-free pseudocereal rich in complete protein, fiber, complex carbs, vitamins and minerals.

It offers around 2.8 mg of iron per cup cooked (185 grams), or 16% of the DV. Plus, research links quinoa’s rich antioxidant content to a range of health benefits, such improved glucose tolerance in people with type 2 diabetes. These metabolic effects could also lower your risk of cardiovascular disease (67, 68, 69).

Summary:

Whole grains generally contain more iron than refined grains. The varieties listed above are particularly rich in iron but also contain several other nutrients and plant compounds beneficial to health.

18–21: Other

Certain foods do not fit in one of the food groups above, yet contain significant amounts of iron.

Incorporating them into your diet can help you meet your recommended daily iron intakes.

18. Coconut milk

Canned coconut milk can be a rich and flavorful addition to your cooking.

Although very high in fat, it’s a good source of several vitamins and minerals, including magnesium, copper and manganese (70).

Canned coconut milk also contains a good amount of iron — more specifically, around 7. 5 mg per cup (226 grams), or around 42% of the DV.

Note that ready-to-drink coconut milk is not the same thing as canned coconut milk. The former is a dairy milk substitute that comes in in a carton and is meant to be consumed as-is, while the latter is a thicker canned product usually used in cooked foods.

Coconut milks that are found in the supermarket refrigerator with other dairy alternatives typically contains very little iron (71).

19. Dark chocolate

Dark chocolate contains significantly more nutrients than its milk chocolate counterpart.

Not only does it offer 3.4 mg of iron per ounce (28.4 grams), meeting around 19% of the DV, but it also contains a good amount of fiber, magnesium, copper and manganese (72).

Additionally, dark chocolate is a powerful source of antioxidants, a group of beneficial plant compounds that help protect against various diseases (73).

20. Blackstrap molasses

Blackstrap molasses is a sweetener often claimed to be healthier than table sugar.

In terms of iron, it contains around 1.9 mg of iron per two tablespoons, or around 11% of the DV (74).

This portion also helps cover between 12–26% of your recommended daily intake of copper, selenium, potassium, vitamin B6, magnesium and manganese.

However, despite its higher nutrient content, blackstrap molasses remains very high in sugar and should be consumed in moderation.

21. Dried thyme

Dried thyme is one of the most popular culinary herbs.

Many consider this plant a nutritional powerhouse, and research has linked thyme extracts and oils to health benefits ranging from fighting bacterial infections and bronchitis to improving your mood (75, 76, 77).

Thyme also happens to be one of the herbs with the highest iron content, offering 1.2 mg per dried teaspoon (1 gram), or around 7% of the DV (78).

Sprinkling a little on each meal may be a good strategy for those wanting to increase their iron intake.

Summary:

Coconut milk, dark chocolate, blackstrap molasses and dried thyme are lesser known, yet undoubtedly rich, sources of iron.

How to increase iron absorption from plant foods

The heme iron found in meat and animal products is generally more easily absorbed by the human body than the non-heme iron found in plants.

For this reason, the RDA for iron is 1.8 times higher for vegetarians and vegans than those who eat meat (3).

This amounts to approximately 14 mg per day for men and post-menopausal women, 32 mg per day for menstruating women and 49 mg per day for pregnant women (3).

However, there are various strategies that can be employed to increase the body’s ability to absorb non-heme iron. Here are the best-researched methods:

• Eat vitamin C-rich foods: Consuming vitamin C-rich foods together with foods rich in non-heme iron may increase the absorption of iron by up 300% (1).
• Avoid coffee and tea with meals: Drinking coffee and tea with meals can reduce iron absorption (79, 80).
• Soak, sprout and ferment: Soaking, sprouting and fermenting grains and legumes can improve iron absorption by lowering the amount of phytates naturally present in these foods (81).
• Use a cast iron pan: Foods prepared in a cast iron pan may provide more iron compared to those prepared in non-iron cookware (82).
• Consume lysine-rich foods: Consuming plant foods like legumes and quinoa that are rich in the amino acid lysine together with your iron-rich meals may increase iron absorption (83).

Summary:

The type of iron found in plant foods (non-heme) is less easily absorbed by the body. The methods outlined here can be used to maximize its absorption.

The bottom line

Iron is a nutrient that’s essential for the human body.

This mineral can be found in an array of different foods, including many plant foods.

Besides being a good source of iron, the plant foods listed in this article also happen to contain a variety of other nutrients and beneficial plant compounds.

Thus, incorporating them into your diet will not only help you meet your iron requirements, but will also likely benefit your overall health.

Benefits of hummus, composition and useful properties – Agro-Alliance

What is hummus, every resident of the Middle East knows. This is a soft, creamy appetizer made from legumes. Usually the main ingredient is chickpeas, but there are dishes based on sprouted lentils, garden beans and even peas.

Hummus history

The first written mention of hummus dates back to the 13th century. The recipe was found in one of the Arabic cookbooks. The dish has spread throughout the Middle East, the Arabian Peninsula and northeast Africa. The original recipe included chickpeas, tahini, vinegar, pickled lemons, and spices. The dish was served as an appetizer with vegetables and flatbread.

In Europe, hummus became popular in the 20th century. The word itself appeared in dictionaries in the middle of the last century. The dish came to America even later, during the civil war in Lebanon. Packaged hummus hit the shelves of stores, which quickly gained popularity thanks to refugees.

Chickpea grains are large in size up to 1 cm in diameter, sandy in color, have a bumpy uneven surface and a nutty flavor.

To prepare hummus, chickpeas are boiled, checking readiness by squeezing the peas with your fingers. When they are easily flattened, the cooked mass is mixed with a mixer or blender until a homogeneous paste is obtained. Crushed, fried spices, spices are added to the resulting chickpea puree and mixed well again. Add salt, oil and lemon juice – hummus is ready. It is served as an independent appetizer or as a side dish.

Calorie content and nutritional value

Chickpeas are a particularly valuable product. It provides the body with enough energy, while it has a low glycemic index. Another advantage of chickpeas is their high protein content, which is up to 12% by weight. This explains the centuries-old popularity of hummus among the peoples of southern countries: a dish containing animal protein quickly deteriorates in a hot climate, but protein deficiency is easily replenished with chickpea dishes.

Due to its high calorie content, hummus serves as an energy supplier in vegetarian diets. The use of chickpeas helps to build muscle mass, so athletes include it in the diet.

Composition of hummus

100 g of homemade hummus contains about 16.12 g of carbohydrates, 4.9 g of protein and 8.6 g of fat. In hummus, due to the addition of seasonings, the percentage of fat increases, and the carbohydrate content, on the contrary, decreases. Depending on the set of components, the calorie content of the finished snack is determined in the range of 170-180 kcal.

The high content of B vitamins is a valuable quality of this food product. Chickpeas are especially rich in pyridoxine (vitamin B6), which is necessary for the normal functioning of the nervous system (20% of the daily requirement for 100g). In second place in terms of content is folic acid (vitamin B9) – one serving of hummus per 100g supplies approximately 15% of the daily intake of this vitamin, which helps fight some types of anemia, depression and memory impairment.

The mineral composition of chickpeas gives the body most of the daily intake of substances necessary for normal life:

1. Manganese – affects the functions of the nervous and endocrine systems, optimizes the process of digestion, participates in the construction of bone tissue and blood elements, reduces the severity of intoxication.

2. Copper is necessary for the formation of red blood cells, as well as some enzymes of the immune system.

3. Sodium – regulates water-salt metabolism and determines the stability of cell membranes.

4. Phosphorus – improves brain function, is necessary for bone tissue, incl. strengthening of tooth enamel.

5. Iron is part of hemoglobin.

6. Zinc – strengthens the immune system.

7. Potassium and magnesium – establish the normal functioning of the heart muscle.

The amino acid tryptophan, which is abundant in chickpeas, is necessary for the production of serotonin, the “hormone of happiness. ” As a result of the use of hummus – a decrease in the risk for the body of the negative impact of stress reactions.

Chickpea fiber has a structure that is broken down only in the lower part of the large intestine. These coarse fibers have a positive effect on organs and systems:

• prevent the development of colon cancer;

• improve the metabolism of fat in the blood;

• reduce cholesterol levels;

• slow down the absorption of glucose from the intestines into the blood, which is especially important for people with diabetes.

Classic hummus recipe

1. Boil chickpeas until they are easy to crush with your fingers. This usually takes 60-90 minutes, but may take longer depending on the variety. Important! Before cooking, dry chickpeas must be soaked for 8–12 hours (overnight), then rinsed.
2. Drain the liquid from the beans into a separate container and save.
3. Lightly fry the cumin.
4. Remove cumin and roast sesame seeds. If you are using paste, skip this step.
5. Grind sesame, cumin, salt and garlic in a blender.
6. Add olive oil and 1/4 chickpeas, chop again.
7. Gradually add the chickpeas and the liquid in which they were boiled, continuing to turn the mass into a puree.
8. When you achieve uniformity, pour in the lemon juice, add the coriander and stir until it is dispersed throughout the volume.
9. Chill the hummus and serve.

While mashing in a blender, periodically taste the dish, adding spices to taste if necessary.

Possible replacements

To change the portion sizes, it is enough to keep the proportion. The classic composition of hummus allows the replacement of tahini with ground sesame, as well as red pepper with black. Instead of vegetable oil, you can use butter or avocado pulp.

If desired, the recipe uses butter, ginger, hot pepper, sesame. Each cook uses his own set of spices. Savory, cumin, coriander, marjoram, paprika, cumin go well with hummus. The dish is served with bread, supplemented with the following additions:

• fresh herbs;
• young whole nuts;
• fried or dried mushrooms;
• hard cheese;
• fresh vegetables – cucumbers, peppers, legumes.

With a standard ratio of components, the dish contains 0.38 grams of sodium and 0.23 potassium, as well as some calcium, magnesium, and vitamin A.

The benefits and harms of hummus for the body

Chickpeas are the basis of hummus, so all its beneficial properties are preserved in the finished dish. With the systematic use of hummus:

1. The hematopoietic system is strengthened.

2. Increases immunity.

3. The nervous system is strengthened and intellectual activity improves.

4. Accelerates the excretion of “bad” cholesterol.

5. The risk of formation of mutant cells is reduced.

6. Improves the course of diabetes.

7. The intestines are cleansed of toxins and toxins.

8. Skin turgor is preserved.

Traditional seasonings also contribute to the normalization of metabolic processes. Cumin, rosemary, garlic, paprika, coriander, black pepper, cumin, turmeric, ginger, marjoram, olive oil, bay leaf have a positive effect on the activity of the digestive tract and reduce the risk of flatulence after a meal.

Gas formation is the only trouble that can occur when eating hummus. In order to extract harmful substances that cause fermentation and flatulence in the intestines, before cooking, chickpeas are soaked for 6-10 hours in cold water, which is changed periodically. Another secret to reducing gas formation is that it is recommended to drink water no earlier than 40 minutes after eating.

Hummus does not contain gluten that causes allergies. The dish is recommended for those who have celiac disease – a condition accompanied by an immune response of the intestine to gluten.

Several servings of hummus a week are considered as a means of comprehensive prevention of stroke and heart attack by reducing the level of “bad” cholesterol in the blood.

The low glycemic index of the product makes it suitable for diabetics.

However, there are certain restrictions for the frequent use of hummus:

With individual intolerance to individual components, they are excluded from the recipe for the preparation of chickpea paste.

Benefits for women

In the physiological cycles of the female body, there are periods when the need for certain substances increases. Hummus provides a comprehensive set of vitamins and minerals in an easily digestible form:

1. Amino acids are represented by tryptophan, phenylalanine, tyrosine, isoleucine, etc. They are involved in the synthesis of antibodies, increasing immunity, and contribute to the regeneration (recovery) of damaged tissues.

2. Vitamins, calcium, phosphorus, are necessary for bone tissue, preventing the development of osteoporosis. Vitamin B9 (folic acid) is important for the reproductive function of women. With its deficiency, it is possible:

Folic acid deficiency develops, in particular, due to the use of oral contraceptives, so the inclusion of hummus in the diet is very beneficial for women.

3. Iron in chickpeas is necessary for the synthesis of hemoglobin, the level of which decreases during pregnancy and childbirth.

4. Moderate doses of manganese are necessary for the proper development of the fetus, and after childbirth – for lactation.

5. The increased content of potassium and magnesium in the product is especially valuable for women who have entered the menopause, when the risks of cardiovascular disease increase due to estrogen deficiency.

6. Vegetable fiber normalizes bowel function. For women with hormonal changes during pregnancy and menopause, eating hummus prevents the occurrence of functional constipation.

7. The isoflavones found in chickpeas retain moisture in the skin, which allows it to stay fresh longer without wrinkling. Fatty polyunsaturated acids increase the elasticity of the skin.

8. When breastfeeding, the baby receives, along with mother’s milk, the necessary vegetable proteins contained in chickpeas. But, given the risk of increased gas formation, it is recommended that the mother consume hummus only when the child reaches three months.

The beneficial properties of hummus for women make it an indispensable food product for the weaker sex in the most crucial periods of life.

Benefits for men

The male body is characterized by a high energy consumption, which is associated with labor activity, physiological characteristics and commitment to extreme hobbies. This explains the benefits of hummus for men. This product provides a complete plant-based protein that serves as a source of energy and material for building muscle mass.

The complex of trace elements in hummus creates the basis for the active life of a man:

1. Zinc contained in chickpeas and spices prevents pathologies of the prostate gland and other organs of the genitourinary system.

2. Folic acid is destroyed when alcohol is taken, which is often the sin of the male sex. Eating hummus makes up for the lack of folic acid, preventing the development of depression and a decrease in intelligence.

3. Amino acids, phosphorus, manganese, sodium are involved in resisting stress and depressive disorders, the content of which in hummus is sufficient to partially replenish the daily requirement.

4. Manganese also strengthens bone and cartilage tissue, which is important when playing sports and hard physical labor.

Slimming

Reasoning about the benefits of hummus for health, it should be noted its ability to reduce body weight with an average calorie content. This happens due to several factors:

1. Essential acids in its composition support a balanced metabolism.

2. Fiber gives a feeling of satiety for a long time.

3. Folic acid dulls the feeling of hunger.

A delicious dish helps to diversify the diet and avoid the use of painfully monotonous diets for the sake of parting with a few kilograms.

Conclusion

Having appreciated the benefits of hummus from a culinary, nutritional and medical point of view, any housewife will want to learn how to cook it in compliance with all the rules. She will be helped by detailed descriptions of different options for the dish.

The result is a delicious treat that all family members will enjoy.

Data Source: USDA SR-23
USDA National Nutrient Database for Standard Reference

description, features, recipes and useful properties

Hummus (hummus, hommus) is an appetizer of mashed chickpea beans, a basic dish in Arab countries and Israel. In addition to ground chickpeas, hummus contains olive oil and spices. Often sesame paste and lemon juice are added to it. The word “hummus” of Arabic origin, means the same chickpeas – the seeds of an annual legume.

History of appearance

A dish based on chickpea puree has long been known throughout the Mediterranean, North Africa and the Middle East. Several countries are arguing for the right to be considered the birthplace of hummus. Historians believe that the chickpea puree appetizer was known to the Jews as early as 3.5 thousand years ago, other researchers found mention of this dish while studying ancient Egypt. The first written recipes for hummus are found in Arabic cookbooks dating back to the 13th century. The dish, which is actively consumed in Asia, Greece and Italy, became popular in Europe only by the middle of the 20th century. Hummus appeared in the USA at 1975 – 1990, along with numerous refugees from Lebanon.

Benefits and harms

Hummus is a dish that is easy to digest, quickly gives a feeling of satiety, fills with energy, supplies the body with proteins necessary for building cells. The product contains vitamins of group B, vitamins C, E, K and PP. Hummus contains magnesium, calcium, iron, zinc, sodium, potassium, phosphorus and manganese. Regular consumption of this dish improves the condition of muscles, bones and teeth, increases skin elasticity, helps maintain blood sugar balance and normal cholesterol levels. But if you eat hummus often and a lot, you can easily gain extra pounds. An overabundance of the product in the diet can lead to flatulence and indigestion.

What does hummus taste like

Hummus has a creamy, nutty-bean flavor with a slight nutty aroma. When lemon juice is added, some astringency appears in the product, and garlic gives the dish a sharpness.

As it is

Hummus is served at the table both as an appetizer and as an independent dish. As a separate dish, it is served in a separate container, poured with vegetable oil and garnished with herbs and nuts. The use of hummus with unleavened flatbread (pita) is considered traditional, but you can also eat it with ordinary bread, pancakes.