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7 Healthy Sources of Iron

Vegan Red Lentil Soup

Every year I have a physical and my doctor checks my iron level. This year it was a tad low so she suggested a few foods to incorporate into my diet, in addition to my daily multivitamin. When she handed me the sheet of recommendations I was so surprised to see a lot unexpected things on the list. There were all sorts of beans, non-green vegetables, and even fruit! I’d always associated iron with images of Popeye slugging cans of spinach so you can imagine my surprise when I learned there were many more healthy and tasty dishes that could accomplish the same thing. I thought I would share these recommendations with you. These numbers are based on this document from the University of Illinois.


  • Oysters! 1 of 7
    Oysters!
    Good news, 6 pieces of this favorite seafood contain 4.5 mg of iron. Slurp away!
    Make oysters Rockefeller
  • Vegan Red Lentil Soup 2 of 7
    Vegan Red Lentil Soup
    This healthy soup comes with 6.6 mg of iron per cup of boiled lentils, can be made in big batches AND freezes well. It is perfect for the whole family!
    Make red lentil soup
  • The Molasses Mule Mocktail 3 of 7
    The Molasses Mule Mocktail
    Surprisingly, 1 tablespoon of blackstrap molasses contains 3.5mg of iron. Best of all, you can make this delicious drink out of it!
    Make a molasses mule mocktail
  • Raw Tofu Chocolate Pudding 4 of 7
    Raw Tofu Chocolate Pudding
    One half cup of raw tofu has 3.4 mg or iron and is healthy to boot. Use it to make the delicious dessert that is packed with healthy nutrients.
    Make raw tofu chocolate pudding
  • Roasted Garlicky Broccoli 5 of 7
    Roasted Garlicky Broccoli
    1 cup of cooked broccoli is packed with many vitamins, including 1.2 mg of iron!
    Make roasted garlicky broccoli
  • Three Bean Chipotle Chili 6 of 7
    Three Bean Chipotle Chili
    This delicious vegetarian chipotle chili is packed with iron from the full can of black beans (1 cup has 4.0mg!) AND kidney beans (1 cup has 5.2mg).
    Make three bean chipotle chili
  • Chicken Tostadas with Black Beans & Sweet Corn 7 of 7
    Chicken Tostadas with Black Beans & Sweet Corn
    These crispy tostadas are perfect for the whole family and are packed with iron from the black beans and re-fried beans.
    Make chicken tostadas with black beans and sweet corn

Photo: Julie VR

Some more interesting posts:

8 New Ways to Bake Eggs for Breakfast

9 Ways to Save Money on Easter Dinner

10 Simple Healthy Spring Recipes to Teach Kids Cooking

Read more from Kelsey on Kelsey’s blog!

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