9. Quinoa: The Ancient Grain Packed with Iron and Nutrients
Quinoa is a gluten-free, nutrient-dense pseudo-grain that is an excellent source of iron. One cup of cooked quinoa provides approximately 2.8 mg of iron, making it a valuable addition to a balanced diet, particularly for individuals following a gluten-free or plant-based lifestyle.
Quinoa is not only rich in iron but also a complete protein, containing all nine essential amino acids, making it an ideal choice for vegans and vegetarians. Protein is crucial for tissue repair, maintaining muscle mass, and supporting a healthy immune system.
In addition to its iron and protein content, quinoa is packed with various essential nutrients, such as magnesium, manganese, and phosphorus. As previously mentioned, magnesium is vital for energy production and muscle function, while manganese supports bone health and metabolism. Phosphorus plays a role in energy production and maintaining strong teeth.
Quinoa is a versatile ingredient that can be used as a base for salads, stir-fries, or even as a substitute for rice in various dishes. Its mild, nutty flavor and fluffy texture make it a delicious and nutritious option for boosting your iron intake. (9)
