Legumes such as lentils, chickpeas, black beans, and kidney beans are excellent sources of iron. They can be used in soups, stews, salads, and various dishes to boost iron intake.
Tofu is a versatile plant-based protein that contains a good amount of iron. It can be grilled, stir-fried, or used in smoothies and desserts.
Leafy greens like spinach are packed with iron. You can use spinach in salads, smoothies, sautés, or as a pizza topping.
Quinoa is a complete protein that contains iron as well. It can be used as a base for salads, bowls, or served as a side dish.
Some breakfast cereals are fortified with iron and other essential nutrients. Check the label to ensure they are vegan-friendly and have a good iron content.
Pumpkin seeds, hemp seeds, and cashews are among the nuts and seeds that provide iron. They can be sprinkled on salads, oatmeal, or enjoyed as snacks.
Dried fruits like apricots, raisins, and prunes contain iron. They make for a convenient and nutritious snack or can be added to oatmeal or trail mix.
Dark chocolate with a high cocoa content can be a tasty source of iron. Choose varieties that contain at least 70% cocoa solids for a healthier option.