Iron Rich foods

By Ariane Resnick, CNC

Your Guide to Iron-Rich Food

Originally published in OMDfortheplanet.com

Iron plays a vital role in how your body produces and deploys red blood cells. Without enough in your diet, you can become anemic, which causes weakness, fatigue and dizziness.

Iron is often associated with red meat, but that doesn’t mean meat has more iron than plants! The iron in meat, called heme iron, is a little easier for our bodies to use than plant-based iron. Unfortunately, that same easy-to-absorb iron in meat may also contribute to coronary heart disease and colo-rectal cancer, so it’s safer to look for plant-based iron sources.

Vitamin C has been shown to help your body increase the absorption of non-heme iron. Many plants, like bell peppers, citrus fruit, kale, melons, Brussels sprouts and parsley, are loaded with Vitamin C. You can get more goodness from ironrich foods by adding a squeeze of lemon, a sprinkle of parsley or a simple green veggie.

Many plant foods contain phytic acid, an antinutrient that makes it harder for your body to absorb certain vitamins and minerals from food. This can be reduced or eliminated through soaking or sprouting. Opt for food that has been prepped to reduce their anti-nutrients. 5 foods to boost your iron

White Beans Topping the list at eight milligrams per serving, white beans can be eaten whole, or mashed to become the base of a veggie burger or dip. They’re packed with protein, containing 15 grams per cup. Lentils have three milligrams of iron per serving, and both chickpeas and kidney beans have two milligrams.

Dark Chocolate At seven milligrams per three-ounce serving, dark chocolate is a delicious and decadent way to add iron to your diet. Add a strawberry to get some vitamin C in there!

Leafy Greens Leafy greens contain up to three milligrams of iron per serving, with spinach coming in at the top of the list. Cooking spinach opens up new flavor combinations, and increases the availability of its iron. Although leafy greens are naturally high in vitamin C, some of that nutrient can be reduced by cooking, so if you’re steaming, boiling or sautéing your greens, add a squeeze of lemon.

Whole Grains Many grains are more water-saving, easier to digest and less allergen-forming than wheat. These other whole grains have an excellent iron content! The quest for iron is a great reason to branch out and try amaranth or teff, both of which have about two milligrams of iron per serving. Brown rice is also an easier-to-find option.

Potatoes Regular old Russet and red-skinned potatoes contain two milligrams of iron per serving. Since some of that is in the skin, we suggest not peeling your potatoes prior to baking them.

Now, you can confidently walk the path of eating more plant-based foods without having to worry about getting enough iron in your diet.