Iron deficiency is a common health issue that can lead to fatigue and weakness. Legumes are an excellent source of iron, making them a great addition to your diet if you are looking to increase your iron intake. Here are 12 of the best legumes for people with iron deficiency:
1. Lentils
Lentils are a powerhouse of iron, providing around 3.3 mg per cooked cup. They are also packed with fiber and protein, making them a nutritious choice for those looking to boost their iron levels.
2. Chickpeas
Chickpeas, also known as garbanzo beans, are rich in iron, offering about 4.7 mg per cooked cup. They are versatile and can be used in various dishes, such as salads, soups, and curries.
3. Black Beans
Black beans are another excellent source of iron, providing approximately 3.6 mg per cooked cup. They are a popular ingredient in Mexican cuisine and can be added to tacos, burritos, or salads.
4. Kidney Beans
Kidney beans contain about 3.9 mg of iron per cooked cup. They are a great addition to chili, stews, and bean salads, offering not only iron but also fiber and antioxidants.
5. Lima Beans
Lima beans are rich in iron, with approximately 4.5 mg per cooked cup. They can be enjoyed as a side dish, added to soups, or mixed into casseroles for a boost of iron.
6. Peas
Peas are a good source of iron, providing around 2.5 mg per cooked cup. They are a versatile legume that can be added to pasta dishes, stir-fries, or simply enjoyed on their own.
7. Pinto Beans
Pinto beans offer about 3.6 mg of iron per cooked cup. They are commonly used in Mexican and Southwestern cuisine, adding a hearty texture and flavor to dishes like burritos and enchiladas.
8. Soybeans
Soybeans are a powerhouse legume, offering approximately 8.8 mg of iron per cooked cup. They are a complete protein source and can be enjoyed in various forms, including tofu, tempeh, and edamame.
9. Navy Beans
Navy beans provide around 4.5 mg of iron per cooked cup. They are often used in baked beans, soups, and stews, offering a creamy texture and a good dose of iron.
10. Adzuki Beans
Adzuki beans are rich in iron, with approximately 4.6 mg per cooked cup. They are commonly used in Asian cuisine and can be added to rice dishes, salads, or made into sweet red bean paste for desserts.
11. Mung Beans
Mung beans offer about 2.6 mg of iron per cooked cup. They are popular in Indian and Asian cuisine, often used in soups, curries, and salads for their nutritional benefits.
12. Cannellini Beans
Cannellini beans contain around 4.6 mg of iron per cooked cup. These creamy white beans are versatile and can be used in salads, soups, and dips to increase your iron intake.
Adding these iron-rich legumes to your diet can help boost your iron levels and improve overall health. Be sure to pair them with vitamin C-rich foods to enhance iron absorption and reap the maximum benefits from your meals.
