6. Tofu: A Versatile Plant-Based Protein with an Iron Kick
For those following a plant-based diet, tofu serves as a fantastic source of iron. Made from condensed soy milk pressed into solid blocks, a 100g serving of tofu provides about 2.7mg of iron. This, along with its high protein content, makes tofu a staple in many vegetarian and vegan diets.
Tofu doesn’t stop at being iron and protein-rich; it also packs a good amount of calcium and manganese. Furthermore, it’s a good source of selenium, a mineral that supports thyroid health, boosts immunity, and acts as an antioxidant.
Given its neutral flavor, tofu is extremely versatile and can take on the taste of whatever it’s cooked with. You can bake, stir-fry, grill, or scramble tofu, and it’s an excellent addition to salads, soups, and stir-fries.
When shopping for tofu, you’ll find different varieties based on firmness – silken, soft, firm, and extra firm. Your choice will depend on your cooking method and the texture you desire in your dish. For instance, firm tofu is great for grilling, while silken tofu works well in soups and desserts.
Tofu is a valuable plant-based source of iron. By incorporating it into your meals, you can ensure a healthy iron intake along with numerous other health benefits. (6)
