Whether you don't eat meat or are just trying to cut back, check out these options.
20. Dried fruit
Dried fruit makes for a great way to satisfy your sweet tooth. Peach halves that have been dried contain 6.50 mg of iron per cup. You can even add dried fruit to your dinner, like this Pasta with Dried Cranberries & Asparagus recipe.
21. Spirulina
This blue-green algae contains 2 mg of iron per one dried tablespoon. Take a look at these 3 Reasons to Add Spirulina to Your Diet.
22. Blackstrap molasses
For a healthy sweetener, try blackstrap molasses, which, for just two teaspoons, contains 2.39 mg of iron. Try using blackstrap molasses in this Spiced Molasses Sweet Potatoes. It’s sweet, savory, and healthy!
23. Dark chocolate
Are you the ultimate chocolate lover? Then you’ll LOVE that dark chocolate (70-85 percent cacao solids) contains 10.12 mg of iron per 3 oz, and if you’re in the mood for brownies, make this revamped recipe that uses avocados!
24. Spinach
If you want to pick a leafy green to add to your diet, make it spinach, which contains a whopping 6.43 mg of iron per cup when cooked. Meanwhile, raw spinach only contains about 0.81 mg of iron per cup. Try this mouth-watering Grilled Spinach Stuffed Portobella Mushroom Tops which can be served as a side dish or an entree.
25. Swiss chard
For a cooked cup of Swiss chard, you’ll get 3.95 mg of iron. The lesser known superfood is one you should surely incorporate into your diet. Check out these 4 Reasons Why You Should Get Familiar with Swiss Chard.
You don’t need to be a vegetarian or vegan to add more plant-based foods to your diet for a healthy dose of iron, but if you are trying to avoid meat altogether, these 25 plant based food that are rich in iron are healthy and delicious options.
A helpful note to consider is that if you’re eating a food rich in iron, add a good source of vitamin C as well, since it helps the body to absorb the iron. Pepper, broccoli, cabbage, Brussels sprouts, oranges, and pineapple are all great options. You should also try to avoid drinking tea or coffee with meals.
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