Food 9. Chickpeas: A Versatile Legume with Iron Benefits
Chickpeas, also known as garbanzo beans, are a nutrient-dense legume and a valuable source of iron. A 100g serving of cooked chickpeas provides approximately 2.9 mg of iron, making them an essential addition to an anemia diet. Chickpeas are also high in protein, fiber, and other essential nutrients like folate and manganese.
There are countless ways to incorporate chickpeas into your meals, from classic dishes like hummus and falafel to salads, soups, and stews. Roasted chickpeas make a delicious and crunchy snack, while mashed chickpeas can be used as a base for veggie burgers or sandwich spreads.
To maximize iron absorption from chickpeas, pair them with vitamin C-rich foods like tomatoes, bell peppers, or citrus fruits. This combination not only increases iron absorption but also adds a burst of flavor and color to your meals.
By including chickpeas in your anemia diet, you can effectively boost your iron intake while enjoying a wide range of delicious and nutritious meal options. (9)
