What foods, other than meat, are high in iron?

From the Guidelines

Legumes, such as lentils, chickpeas, and beans, are excellent non-meat sources of iron, providing 3-6 mg per cup, and should be consumed regularly to maintain healthy iron levels. According to the study by 1, legumes are high in soluble fiber, protein, iron, B vitamins, and minerals, and have a low glycemic index, making them an important component of healthy eating patterns. The USDA dietary guidelines recommend eating 1.5 to 3 cups of beans per week, which can help reduce the risk of chronic diseases such as CAD and CVD, and improve overall health. Other non-meat foods high in iron include dark leafy greens like spinach, kale, and collard greens, tofu and other soy products, iron-fortified cereals and breads, quinoa, pumpkin seeds, dried fruits, and blackstrap molasses. To enhance iron absorption from these plant sources, it is recommended to consume them with vitamin C-rich foods like citrus fruits, bell peppers, or tomatoes, as suggested by 1. This can help increase the bioavailability of non-haeme iron, which is found in plant foods, and reduce the risk of iron deficiency and iron-deficiency anaemia. Some key points to consider when consuming non-meat iron sources include:

• Combining plant-based foods to increase bioavailability
• Consuming iron-rich foods with vitamin C-rich foods to enhance absorption
• Cooking in cast iron pans to increase iron content
• Eating a variety of iron-rich plant foods to provide additional nutrients like fiber, vitamins, and antioxidants.

From the Research

Iron-Rich Foods

There are several foods other than meat that are high in iron, including:

• Cereals: iron-fortified cereals are a good source of iron 2
• Bakery products: some bakery products, such as bread and pasta, can be fortified with iron 2
• Dairy products: certain dairy products, like milk and cheese, can be good sources of iron 2
• Beverages: some beverages, such as iron-fortified juice and coffee, can contribute to iron intake 2
• Condiments: certain condiments, like soy sauce and tomato paste, can be rich in iron 2

Iron-Fortified Foods

Iron-fortified foods are an effective way to increase iron intake, and can be found in:

• Iron-fortified grains, such as rice and wheat 2
• Iron-enriched dairy products, like milk and yogurt 2
• Iron-supplemented beverages, such as energy drinks and sports drinks 2

Functional Ingredients

Functional ingredients, such as iron-rich ingredients, can be incorporated into food materials to produce iron-fortified foods, including:

• Iron-rich grains, like quinoa and amaranth 2
• Iron-fortified legumes, such as lentils and chickpeas 2
• Iron-enriched nuts and seeds, like pumpkin seeds and sesame seeds 2