9. Chickpeas – The Iron-Fortified Legume
Chickpeas, also known as garbanzo beans, are another iron-rich legume that can help boost your iron intake. One cup of cooked chickpeas contains approximately 4.7 milligrams of iron, along with a healthy dose of fiber, protein, and other essential nutrients.
Chickpeas are also a good source of folate, which is crucial for red blood cell formation and proper brain function. Additionally, they contain minerals like magnesium, phosphorus, and manganese, which contribute to overall health and well-being.
Incorporating chickpeas into your diet is simple, as they can be used in a variety of dishes like hummus, salads, soups, or even as a crunchy roasted snack. To maximize iron absorption from chickpeas, pair them with vitamin C-rich foods like bell peppers, tomatoes, or citrus fruits. You can also enjoy them in dishes like falafel, veggie burgers, or stews, providing both flavor and nutrition to your meals. (9)
