Iron is an essential nutrient, a mineral that has several important roles in the body. It is a central part of hemoglobin, the protein molecule in red blood cells, carrying oxygen around the body. Iron deficiency anemia is a worldwide health problem that is especially common in young women and children. It is important to add more iron to our diet, especially during pregnancy.
We should try to eat a varied, balanced diet, and some foods are a great source of iron, such as legumes (lentils, kidney beans, chickpeas, soybeans), leafy greens (spinach, watercress, curly kale), meat (lamb, beef, liver), nuts and dried fruits. Vitamin C-rich vegetables increase iron absorption, so add vegetables such as broccoli, cabbage, cauliflower, or capsicum to your meal.
1. Lentil Salad and Eggplant with Tahini Dressing
Recipe via www.quitegoodfood.co.nz
Lentil is packed with iron, protein, fiber, and tahini, which is made of sesame seeds and rich in minerals such as phosphorus, lecithin, magnesium, and potassium, and iron. So this simple Middle Eastern-inspired eggplant and lentil salad is a perfect recipe to eat more healthy.
2. Iron Man Salad – Quinoa, Cabbage, and Chia Seeds
Recipe via fromloverswithlove.com
As we mentioned above, vitamin C forms an iron absorption pool, helping the body absorb more iron. Therefore cabbage and lemon juice, both packed with vitamin C, are a great addition to any rich food in iron. Try this super refreshing salad with quinoa, chia seeds, and cabbage, and you will feel more energized!
3. Lamb Tagine with Chickpeas and Apricots
Recipe via www.thegourmetgourmand.com
Many ingredients of this recipe are rich sources of iron, such as lamb, apricots, and chickpeas. Tagine is actually both the name of the meal and the name of the clay vessel used for cooking across North Africa. Tagines are of Berber origin and are used for braising all sorts of dishes. You can prepare this dish without a tagline as well.
4. Super Green Pesto with Courgette Tagliatelle
Recipe via independentkitchen.co.uk
This Courgette Tagliatelle is a gluten-free, raw, and vegan dish that can be a great replacement for pasta. The recipe features a green pesto packed with fresh, highly nutritious ingredients made of kale, spinach, avocado, and basil added to regular pasta.
5. Vegan Iron-rich Kale Tahini Rice Bowl
Recipe via thevietvegan.com
This one is another super healthy salad bowl. The Vitamin C from the lemon juice allows your body to better absorb iron from the kale, chickpeas, and tahini. Protein from the chickpeas and brown rice keeps you full and satisfied. Spring is here; it’s time to eat fresh and colorful veggies!
6. Beef and Broccoli
Recipe via www.mannaandspice.com
Beef is a rich source of iron, and paired with broccoli, an excellent source of vitamin K, vitamin C, and chromium; you can enjoy the delicious flavors while eating healthy. Serve it with brown rice, and don’t forget to use sesame seed oil!
7. Quinoa Pilaf with Kidney Beans and Chorizo
Recipe via feedmephoebe.com
While pilaf is traditionally made with rice, you can give this dish a slight Spanish/Mexican spin by using quinoa. Quinoa is much easier to prepare and get right than rice, and it is also richer in iron. You have to sauté onion and bell pepper, add a little chorizo and kidney beans and cook until tender.
8. Sauteed Soybeans
Recipe via whiteonricecouple.com
Soybeans, native to East Asia, are a species of legume that has become very popular lately. No wonder why, considered it has a long list of health benefits. It improves metabolism, protects heart health, defends against cancer, reduces the effects of menopause, improves digestive health, and generally tones up the body. Plus, it is quick and easy to prepare!
9. Vegan Black Pepper Tofu
Recipe via www.lazycatkitchen.com
Tofu is basically bean curd, made by coagulating soy milk and pressing it into soft white blocks. On its own, it doesn’t have much taste, but you can turn it into a nutritious and tasty dish by marinating it soy sauce, sprinkling it with cornflour, and frying it in a little oil until golden and beautifully crispy on the outside.
10. Dry Fruits Milkshake
Recipe via www.ticklingpalates.com
Dried fruits such as dates and figs are a rich source of iron. To make this milkshake, you will have to soak dates, figs, raisins, and oats in milk, add some honey and vanilla extract, and process it until smooth. Using oats increases the fiber content and also gives thickness to the milkshake.