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6 Iron-Rich Food Combos—No Meat Required

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If you’ve been considering cutting out or cutting back on red meat, you may be wondering if you’ll wind up depriving your body of iron.nBut fortunately, there’s a simple solution: Just add some vitamin C to your meal. It boosts the amount of non-heme iron your body absorbs by as much as six fold. Below are 6 iron-rich plant foods, each paired with a fruit or veggie loaded with vitamin C. Feel free to mix and match.

#1

1-Spinach-(iron)-+-red-bell-peppers-(C)

There are plenty of ways to pair these two. Raw, minced peppers in a spinach salad works, as does spinach cooked into a stuffed bell pepper. Or try sliced peppers sautéed with spinach.

#2

2-Broccoli-(iron)-+-tomatoes-(C)

Toss steamed broccoli florets in sundried tomato pesto. Or to put together dinner in minutes, sauté broccoli and tomatoes with onions, mushrooms, olive oil, garlic, and Italian herb seasoning. To get an iron boost at breakfast, add broccoli and tomatoes to an omelet or frittata.

#3

3 Black-beans-(iron)-+-cabbage

Combine these two with black bean tacos, each topped with a generous portion of vinegar-based slaw. Black bean-stuffed cabbage rolls are another great option. Or simply add whole, chilled black beans to a slaw.

#4

4 Kale-(iron)-+-oranges

You can whip both of these into a smoothie, add orange wedges to a kale salad, include them in a stir fry, or enjoy an orange with some crunchy kale chips for a nourishing snack.

#5

5-Lentils-(iron)-with-Brussels-sprouts

Serve grilled or oven-roasted Brussels sprouts over a bed of seasoned lentils, or add both to a fresh garden salad. Shaved Brussels sprouts and lentils also make a great filling for lettuce cups!

#6

6-Iron-Rich-Food-Combos

Melt and drizzle it over whole strawberries. Or add chopped dark chocolate and sliced strawberries to your morning oatmeal, whip them together in a smoothie, or fold them into protein-packed Greek yogurt.

CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.

CureJoy Editorial

The CureJoy Editorial team digs up credible information from multiple sources, both academic and experiential, to stitch a holistic health perspective on topics that pique our readers' interest.

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