Nutrition
5 Plant-Based Foods That Contain More Iron Than Steak
Photography by Maya Visnyei / Recipe: Spiced Red Lentil Dal
Nutrition
5 Plant-Based Foods That Contain More Iron Than Steak
Did you know that one in four Canadian women have low iron?
Iron helps produce red blood cells that carry oxygen through the body, supports brain development, promotes immune function, and more. In other words, it's essential for a healthy body.
For many, red meat is a go-to to up their iron intake. Whether you follow a plant-based diet or want to diversify your iron consumption, there are also no shortage of meat-free options.
These foods contain non-heme iron—as opposed to the heme iron found in meat—that is a bit harder for the body to absorb. Pairing your iron-dense foods with other ingredients rich in vitamin C will help you get the most out of them.
1. Cooked spinach
Photo courtesy somegirl/Adobe Stock
Iron: Approx. 3.4 mg per half cup
Baby spinach is a nutrition superhero. Not only is it rich in iron, vitamin K, folate, magnesium, and more, it’s easy to toss into just about anything you’re cooking. Since it cooks down so well, you might not even notice it’s there.
Recipes with spinach:
2. Pumpkin seeds
Photo courtesy Marina Saprunova/Adobe Stock
Iron: Approx. 5.7 mg per half cup
Roasted pumpkin seeds are a great addition to salads, oatmeal, or even casseroles. They’re high in iron and protein, and contain plenty of healthy fats to increase satiety.
Recipes with pumpkin seeds:
- Creamy Beet Salad With Sunflower Seed Crumble & Pickled Onions
- Pumpkin Seed Overnight Oats
- Haricots Verts With Miso Butter and Pepitas
3. Lentils
Photo courtesy Africa Studio/Adobe Stock
Iron: Approx. 3.3 mg per half cup
No matter what type of lentil you prefer, this legume is small but mighty. Bonus: their protein and fibre content will keep you full longer, while folate will help repair your DNA.
Recipes with lentils:
4. Tofu
Photo courtesy Foodivine Studio
Iron: Approx. 6.65 mg per half cup
Made of pressed soybeans, tofu is a versatile ingredient not used enough in our kitchens. Marinade it in the sauce of your choice, then bake, pan-fry, air-fry, or even steam it. Cook it right and you’ll surprise even the pickiest of meat eaters.
Recipes with tofu:
- Korean-Style Cabbage & Tofu Kabobs
- Sesame-Crusted Tofu with Noodles & Edamame
- Tofu & Walnut Tomato Sauce
5. White beans
Photo courtesy Andrei Starostin/Adobe Stock
Iron: Approx. 3.3 mg per half cup
Also known as cannellini or navy beans, white beans are loaded with iron, fibre, protein, and potassium. Throw them into soup, salads, or blend them up for a tasty sauce.
Recipes with white beans:
- Marinated White Bean and Vegetable Salad
- Creamy Sausage & White Bean Soup
- Polenta with Mushrooms & White Beans
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