3. Lentils: The Legume Leader
Transitioning to the plant kingdom, we have lentils, a legume with a hefty dose of iron. A cup of cooked lentils packs in about 6.6mg of iron, which is a significant portion of the recommended daily intake.
But lentils don’t stop at being an iron powerhouse. They’re also loaded with fiber, which aids digestion and promotes a feeling of fullness. Plus, lentils are a great source of plant-based protein, making them a staple in vegetarian and vegan diets.
Lentils come in a variety of colors, including green, brown, and red, each with its unique taste and texture. Green and brown lentils hold their shape well during cooking, making them suitable for salads and side dishes. Red lentils, on the other hand, tend to become soft and mushy, making them perfect for soups and stews.
Regardless of the type, lentils are easy to prepare. Rinse them under cold water, then boil until tender. You can add cooked lentils to salads, mix them into pasta, or puree them into a delicious lentil dip.
With a high nutrient content and versatile usage, lentils stand as a prominent source of dietary iron, especially for those following a plant-based diet. (3)
