Food 2. Lentils: A Legume Loaded with Iron
Lentils boast an impressive iron content of 6.5 mg per 100g serving. Additionally, lentils are a great source of protein, fiber, and essential nutrients such as folate, manganese, and potassium. As a plant-based food, lentils are also an excellent option for vegetarians and vegans looking to increase their iron intake.
One of the best ways to enjoy lentils is in a hearty soup or stew. Cooking lentils with tomatoes, onions, and bell peppers not only adds flavor but also provides a good source of vitamin C, which helps increase iron absorption. Alternatively, you can toss cooked lentils into salads or combine them with rice for a filling and nutritious meal.
Lentils come in various colors, such as green, brown, red, and black, each with its unique flavor profile. This variety allows you to experiment with different recipes and find the ones that best suit your taste buds. To get the most out of your lentils, consider soaking them before cooking, as this can help reduce their phytic acid content, a compound known to inhibit iron absorption.
Incorporating lentils into your anemia diet is a smart and delicious way to boost your iron levels. With their high iron content and versatility, lentils can help you take charge of your anemia symptoms and improve your overall health. (2)
