How do you get iron by eating vegetables?

While it's true that meat and other animal-based foods are rich sources of iron, there are also several plant foods that contain this essential mineral. Here's how you can get iron by eating vegetables:

1. Leafy Greens: Dark, leafy greens such as spinach, kale, collard greens, and mustard greens are excellent sources of iron. For instance, cooked spinach provides about 3.2 milligrams of iron per cup.

2. Legumes: Beans, such as lentils, black beans, kidney beans, and chickpeas, are good sources of iron. For example, a cup of cooked lentils provides approximately 6.6 milligrams of iron.

3. Nuts and Seeds: Several nuts and seeds, including pumpkin seeds, sunflower seeds, almonds, and cashews, contain significant amounts of iron. For instance, a quarter cup of pumpkin seeds provides about 4.2 milligrams of iron.

4. Dried Fruits: Dried fruits such as raisins, prunes, and apricots are also good sources of iron. For instance, a half-cup of raisins provides approximately 1.5 milligrams of iron.

5. Whole Grains: Certain whole grains, like quinoa, oats, and brown rice, contain iron. A cup of cooked quinoa provides around 2.8 milligrams of iron.

6. Tempeh: Tempeh, a fermented soybean product, is another plant-based source of iron. A half-cup serving of tempeh provides approximately 3.4 milligrams of iron.

7. Fortified Foods: Many breakfast cereals, plant-based milks (such as soy or oat milk), and other processed foods are often fortified with iron. Check the nutrition facts label to see the iron content.

8. Cooking Method: Cooking vegetables in iron pots or pans can help increase the iron content of the dish.

Remember that plant-based sources of iron are generally in the non-heme form, which is less efficiently absorbed compared to heme iron found in animal products. To enhance the absorption of iron from plant foods, pair them with a source of vitamin C, such as citrus fruits, bell peppers, or strawberries. Additionally, avoiding consumption of tea, coffee, or dairy products immediately before or after eating plant-based sources of iron can help improve absorption.