7 Iron-Rich Foods Beyond Beef

 Spinach is a nutritious powerhouse with protein, fiber, calcium, potassium, folate, vitamins A, C, and K. Try it in a smoothie, salad, or omelet.

Plant-based eaters choose beans for a reason. The USDA claims a half-cup of white beans contains roughly 3.5 milligrams of iron, 8.7 g of protein, and 5.6 g of fiber.

Prest claims that 3/4 cup of 100% iron-fortified, ready-to-eat cereal offers 18 mg of iron, meeting most women's RDA. 

Instead of spinach, use other leafy greens in salads, stir-fries, and smoothies.

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According to the USDA, one cup of red kidney beans has 5 mg of iron, 13 grams of gut-filling fiber, and 15 g of plant protein. 

Oats' fiber reduces the incidence of heart disease, stroke, obesity, and type 2 diabetes, according to the American Heart Association.

Prest claims 1/3 cup of white rice offers 3 mg iron. Combine it with beans or chickpeas to meet your daily needs in one meal.

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