BEAUTIFUL EDIBLE STRENGTH

Strength is a beautiful thing! That’s why we’re focusing on beautiful foods that are naturally rich in iron.

Iron is an essential nutrient that plays an important role in many bodily functions. The recommended daily intake (RDI) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person's gender and life stage. Vegetarians need almost twice as much since plant-based iron are less easily absorbed by our bodies than animal-based iron.

You can increase your body's ability to absorb plant-based iron by eating foods that are high in Vitamin C, avoiding caffeine, eating legumes and quinoa (both rich in lysine), and by using cast iron cookware.

There are many plant-based foods that pack an iron punch. Check them out below.

1. THYME

Thyme is highest among herbs in iron content, offering 1.2 mg per dried teaspoon, or around 7% of the RDI. We prefer fresh, but you would need to eat more for the same benefit. We love thyme in practically everything, so that’s never a problem.

2. LEGUMES

Green peas are a very good source iron, delivering about 12% of your daily requirements. They are also good sources of of vitamin K, manganese, dietary fiber, vitamin B1, copper, vitamin C, phosphorus and folate. They are also a good source of vitamin B6, niacin, vitamin B2, molybdenum, zinc, protein, magnesium, potassium and choline.

Check out other types of beans and peas as well, such as soybeans,

White beans, lima beans, red kidney beans, and navy beans.

Chickpeas and black-eyed peas have the highest iron content. They provide around 4.6–5.2 mg per cup cooked, or 26–29% of the RDI .

These legumes also contain good amounts of protein, fiber, and beneficial plant compounds that may reduce your risk of various diseases.

3. NUTS, SEEDS & DRIED FRUITS

Nuts and Seeds are excellent plant sources of iron. Pumpkin, sesame, hemp and flaxseed are the seeds richest in iron, containing around 1.2–4.2 mg per two tablespoons, or 7–23% of the RDI. They also contain significant levels of  protein, fiber, calcium, magnesium, zinc, selenium, antioxidants and other beneficial plant compounds, as well as omega-3 and omega-6 fatty acids.

Of all the popular nut varieties, pistachios have the most iron, containing 14mg per 100g – nearly 4 times the amount of almonds, brazils or cashews. They are also a great source of protein, vitamin E, calcium and magnesium. Macadamias pack iron punch too.

10 dried peach halves contain 5.3 mg. of iron. A cup of raw currants contain nearly 2 mg of iron. A cup of prunes contains about 4.5 mg of iron. And 2/3-cup of raisins contain about 2 g. of iron.

4. POTATOES

Potatoes contain significant amounts of iron, mostly concentrated in their skins. One large, unpeeled potato (10.5 ounces or 295 grams) provides 3.2 mg of iron, which is 18% of the RDI. Sweet potatoes contain slightly less — around 2.1 mg for the same quantity, or 12% of the RDI). Potatoes are also a great source of fiber, vitamin C, B6, and potassium.

5. MUSHROOMS

Oysters mushrooms are particularly rich in iron. While one cup of white mushrooms contains around 2.7 mg, or 15% of the RDI, oyster mushrooms may offer up to twice as much iron.

6. MULBERRIES

Mulberries offer around 2.6 mg of iron per cup — 14% of the RDI. They also happen to be jam-packed with Vitamin C. They are a great source of antioxidants as well, to help protect against protection against heart disease, diabetes and some forms of cancer.

7. WHOLE GRAINS

Whole grains typically contain more iron than processed grains.

Amaranth, a gluten-free ancient grain, contains a whopping 5.2 mg of iron per cup cooked, or 29% of the RDI. It is one of the few complete sources of plant proteins and is rich in fiber, manganese, phosphorus and magnesium.

Spelt is another iron-rich ancient grain, with about 3.2 mg of iron per cup cooked, or 18% of the RDI. It is also high in protein, rich fiber, magnesium, zinc, selenium and B vitamins.

A cup of cooked oats contains around 3.4 mg of iron — 19% of the RDI — as well as good amounts of plant protein, fiber, magnesium, zinc and folate.

And quinoa, although considered a grain, is really a seed. It offers around 2.8 mg of iron per cup cooked, or 16% of the RDI. It is high in protein, fiber, vitamins, minerals, and antioxidants.

8. DARK CHOCOLATE

Great news! Dark chocolate is high in iron! Make sure it’s dark though, as dark chocolate contains significantly more nutrients than milk chocolate.

It offers 3.3 mg of iron per ounce (28 grams), meeting around 18% of the RDI. And it contains a significant amounts of fiber, magnesium, copper and manganese. It is also a powerful source of antioxidants.

9. LEAFY GREENS

Leafy greens, such as spinach, kale, swiss chard, collard and beet greens contain between 2.5–6.4 mg of iron per cooked cup, or 14–36% of the RDI. But it’s pretty tough to eat enough of these because they don’t weigh very much.

Read more about Beautiful Strength in Beautiful Places of Strength, 10 Most Beautiful Gyms, Strong Beautiful Women: Annie Leibovitz,

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IMAGE CREDITS:

1. Image: by A Ryan. “Wild Thyme, Dunquin.”
2. Image: by Emily. “Tomato jam with goat cheese and a sprig of fresh thyme.”
3. Image: by Julie Jablonski. “Two Peas In A Pod.”
4. Image: by Marco Verch. “Mix Of Nuts And Dried Fruits.”
5. Image by Dome Poon. “Kate's Graduation Party Mauna Loa Macadamia Nuts.”
6. Image: by ilovebutter. “Red Potatoes.”
7. Image: by chipmunk_1. “Oyster mushroom.”
8. Image: by Ashley Ringrose. Mulberries.
9. Image: by Marc. “Four grains.”
10. Image: by Nick Harris. “Truffles.”
11. Image: by George Wesley & Bonita Dannells. “Spinach Leaves with Sweet Peas.”
12. Image: by Robert Couse-Baker. “El jardín de senderos que se bifurcan.”
13. Image: by Theo Crazzolara. “Epic Peas.”
14. Image: by Suzie's Farm. “Red Beet Greens.”