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Spinach gives many health benefits however very few calories. About 3.5 ounces (100 grams) of raw spinach comprise 2.7 mg of iron or 15% of the DV. Although this is a source for nonheme iron, which isn’t absorbed very well, spinach is also rich in Vitamin C. It is important since Vitamin C significantly boosts iron absorption. Spinach is also rich in antioxidants called carotenoids, which may minimize your risk of cancer, decrease inflammation, and shield your eyes from disease. Spinach
Legumes are loaded with nutrients. Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans. They’re a superb source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils incorporates 6.6 mg, which is 37% of the DV. Beans like black beans, navy beans, and kidney beans can all help easily bump up your iron intake. They’re very high in soluble fibre, which can keep you full for long and reduce calorie intake. Legumes
Quinoa is a famous grain, and is also often known as a pseudocereal. One cup (185 grams) of cooked quinoa provides 2.8 mg of iron, which is 16% of the DV. Furthermore, quinoa consists of no gluten, making it a good choice for people with celiac disease or other varieties of gluten intolerance. Quinoa is also higher in protein than many different grains, as well as rich in folate, magnesium, copper, manganese, and many different nutrients. Quinoa
Broccoli is extraordinarily nutritious. A 1-cup 156 gm serving of cooked broccoli contains 1 mg of iron, which is 6% of the DV. What’s more, a serving of broccoli also packs 112% of the DV for diet C, which helps your body absorb the iron better. The equal serving size is also excessive in folate and provides 5 grams of fibre, as well as some nutrition K. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale, and cabbage. Broccoli
Tofu is a soybased food that’s popular amongst vegetarians and in some Asian countries. A half-cup (126-gram) serving provides 3.4 mg of iron, which is 19% of the DV. Tofu is also a true source of thiamine and several minerals, along with calcium, magnesium, and selenium. In addition, it provides 22 grams of protein per serving. Tofu contains special compounds called isoflavones, which have been linked to improved insulin sensitivity, a lowered risk of heart disease, and comfort from menopausal symptoms. TOFU
