Quinoa is a highly versatile legume that offers a range of essential nutrients such as iron, copper, manganese, magnesium, and folic acid. It also serves as an excellent source of protein for vegetarians and provides dietary fibers, complex carbohydrates, vitamins, and minerals. Studies have shown that quinoa possesses antioxidant properties that can lower the risk of high blood pressure and type 2 diabetes.
Spinach is a nutrient-dense leafy green vegetable that contains a high concentration of iron. Consuming three cups of spinach per day can provide more iron than a 250-gram steak. Spinach pairs well with other foods such as hard-boiled eggs, nuts, or mixed into salads for added nutrition.
Soybeans are another excellent source of both iron and protein. One cup of edamame contains 3.5 mg of iron and 14 grams of protein. Soybeans can be boiled or roasted to make a delicious snack or added to salads for added texture and flavor.
Beans are yet another legume that are rich in iron and protein, with one cup providing 4 mg of iron. Beans can be used to make homemade chili or added to salads for a hearty boost of nutrition. They also make an excellent sauce for pasta dishes or boiled corn on the cob.
Cashew nuts contain healthy amounts of iron, with a quarter cup providing 2 mg. Cashews are a great addition to salads or sauces for added crunch and flavor without adding too many calories