Food 6. Tofu: A Plant-Based Iron Champion
Tofu, made from soybean curds, is a versatile and nutrient-dense food popular among vegetarians and vegans. A 100g serving of firm tofu provides about 2.7 mg of iron, making it a valuable addition to an anemia diet. Besides its iron content, tofu is also a good source of protein, calcium, and essential amino acids.
There are numerous ways to incorporate tofu into your diet, from simple stir-fries to more elaborate dishes like tofu scrambles or marinated tofu steaks. Due to its mild flavor, tofu readily absorbs the flavors of the ingredients it’s cooked with, making it a versatile option for various cuisines.
To maximize tofu’s iron absorption, pair it with vitamin C-rich foods such as bell peppers, broccoli, or tomatoes. Additionally, consider opting for fermented soy products like tempeh or natto, as the fermentation process can reduce phytic acid content and improve iron absorption.
With its impressive iron content and versatility, tofu is an essential food for those following a plant-based anemia diet. By incorporating tofu into your meals, you can effectively boost your iron intake and improve your overall health. (6)
