Iron is an essential nutrient that plays an important role in many bodily functions .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
The recommended daily intake (RDI) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person's gender and life stage.
Here is a list of plant foods that are high in iron.
Lentils
Lentils are iron-filled food, providing 6.6 mg per cup cooked. 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 around 50% of your recommended daily fiber intake.
Beans and Peas
• White, Lima, red kidney and navy beans closely follow soybeans, offering 4.4–6.6 mg of iron per cup cooked.
• Chickpeas and black-eyed peas have the highest iron content. They provide around 4.6–5.2 mg per cup cooked.
• Beans and peas are excellent sources of complex carbs, fiber, folate, phosphorus, potassium, manganese and several beneficial plant compounds.
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.
Pumpkin, Sesame, Hemp and Flax seeds: Pumpkin, sesame, hemp and flax seeds are the seeds richest in iron, containing around 1.2–4.2 mg per two tablespoons.
• Seeds contain good amounts of plant protein, fiber, calcium, magnesium, zinc, selenium, antioxidants and other beneficial plant compounds, too
Cashews, Almonds and Other Nuts: Nuts and nut butters contain quite a bit of non-heme iron.
• This is especially true for almonds, cashews and pine nuts which contain between 1–1.6 mg of iron per ounce.
• Similarly to seeds, nuts are a great source of protein, fiber, good fats, vitamins and minerals, as well as antioxidants and beneficial plant compounds
• Keep in mind that blanching or roasting nuts may damage their nutrients, so favor raw and unblanched varieties
Vegetables
Though vegetables contain non-heme iron, which is less easily absorbed, they are also generally rich in vitamin C, which helps enhance iron absorption.
The following vegetables and vegetable-derived products offer the most iron per serving.
Leafy Greens: Leafy greens, such as spinach, kale, Swiss chard, collard and beet greens contain between 2.5–6.4 mg of iron per cooked cup.
• Yet due to their light weight, 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, cabbage and Brussels sprouts, which contain between 1 and 1.8 mg per cooked cup.
Potatoes: Potatoes contain significant amounts of iron, mostly concentrated in their skins. More specifically, one large, unpeeled potato (10.5 ounces or 295 grams) provides 3.2 mg of iron.
• Sweet potatoes contain slightly less, around 2.1 mg
• Potatoes are also a great source of fiber. Additionally, one portion can cover up to 46% of your daily vitamin C, B6 and potassium requirements.
Mushrooms: Certain varieties of mushrooms are particularly rich in iron. For instance, one cooked cup of white mushrooms contains around 2.7 mg.
Fruits
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.
• Prune, peach, figs, pears, olives and mulberries are the types of fruit with the highest iron concentration per portion. These fruit also contain antioxidants and a variety of other nutrients beneficial to health.
Whole grains
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. Brown rice
Whole wheat bread, Oats and Fortified breakfast cereals containing the most iron per portion.