6. Tofu – The Iron-Friendly Plant-Based Protein
Tofu, made from soybeans, is an excellent plant-based source of iron. A half-cup serving of firm tofu contains approximately 3.4 milligrams of iron. Additionally, tofu is an excellent source of protein, making it a popular choice for vegans, vegetarians, or anyone looking to diversify their protein sources.
Besides its iron content, tofu is also rich in calcium, which is vital for maintaining healthy bones and teeth. It is also a good source of magnesium, phosphorus, and manganese, all of which are important for overall health and well-being.
Incorporating tofu into your diet is quite easy, as it is a versatile ingredient that can be used in a wide range of dishes. You can enjoy it scrambled, stir-fried, or grilled, and it can be used as a substitute for meat or dairy products in recipes. To maximize iron absorption from tofu, pair it with vitamin C-rich foods like bell peppers, tomatoes, or citrus fruits. (6)
