5. Quinoa – The Ancient Grain with Modern Iron Benefits
Quinoa is an ancient grain that has gained popularity in recent years for its impressive nutritional profile. One cup of cooked quinoa provides around 2.8 milligrams of iron, making it an excellent plant-based source of this essential nutrient.
Quinoa is also a complete protein, meaning it contains all nine essential amino acids, which is rare for plant-based foods. This makes quinoa an ideal choice for vegans and vegetarians looking to maintain a well-rounded diet. Additionally, quinoa is a good source of fiber, magnesium, and manganese, which contribute to overall health and well-being.
Adding quinoa to your diet is simple, as it can be used in a variety of dishes, such as salads, veggie burgers, or as a rice substitute. To boost iron absorption from quinoa, pair it with vitamin C-rich foods like bell peppers, tomatoes, or citrus fruits. Cooking quinoa with a touch of acid, such as lemon juice or vinegar, can also help increase the bioavailability of iron. (5)
