🌾 Whole Grains: A Nutrient Boost

🔹 Best Sources: Quinoa, Brown Rice, Oats
🔹 Iron Content: Moderate iron levels, plus Vitamin E & B vitamins for better absorption
🔹 Why It’s Great: Whole grains provide long-lasting energy and essential nutrients.

🌻 Nuts & Seeds: Tiny but Mighty Iron Sources

🔹 Best Sources: Pumpkin Seeds, Sesame Seeds, Sunflower Seeds
🔹 Iron Content: ¼ cup of pumpkin seeds = 4.2 mg iron
🔹 Why It’s Great: Easy to add to smoothies, salads, or snacks for an iron boost.

📸 Image Suggestion: A handful of pumpkin seeds or sesame seeds sprinkled over food.

🥬 Leafy Greens: Superfoods for Iron Intake

🔹 Best Sources: Spinach, Kale, Swiss Chard
🔹 Iron Content: High iron content, but lower bioavailability compared to animal sources
🔹 Absorption Tip: Pair with Vitamin C-rich foods 🍊 like citrus fruits or tomatoes to enhance absorption.

🥛 Fortified Foods: Best for Vegetarians & Vegans

🔹 Best Sources: Iron-Fortified Cereals, Plant-Based Milk
🔹 Why It’s Great: Perfect for those avoiding animal products, ensuring optimal iron intake.

💡 How to Improve Iron Absorption?

✅ Pair iron-rich foods with Vitamin C – e.g., Spinach + Orange Juice 🍊
✅ Avoid coffee & tea with meals (they inhibit iron absorption) ☕
✅ Cook in cast-iron pans to increase iron content naturally 🍳

🌍 Why Iron Matters?

Iron deficiency can lead to fatigue, weakness, and anemia. Eating a balanced plant-based diet with the right combinations ensures optimal health & energy levels.

💡 Want to Learn More? Subscribe to our newsletter for nutrition tips & meal plans!

📚 Sources: Craig & Mangels, 2009; Świątek et al., 2023; Wonderen et al., 2023