(N.B Where there are % signs that is the percentage that food supplies of your daily requirement of iron)
Squash/ Pumpkin Seeds 1 cup (227g) = 188% of your daily requirement
Nuts (Cashew, Pine, Hazelnut, Peanut, Almond) 1 cup (129g) 43% f daily requirement
Soybeans (49%), Lentils (37%), Kidney beans (29%), Garbanzo beans (Chickpeas) (26%), and Lima beans (25%), Navy (24%), Black Beans (Frijoles Negros) (20%), Pinto (20%), and Black-eyed Peas (20%)
Oatmeal (12%), Barley (12%), Rice (11%), Bulgur (10%), Buckwheat (7%), and Millet (6%).
Dark Leafy Greens (Spinach, Swiss Chard) – 1cup (180g) 36% Daily requirement
Other Greens High in Iron (%DV per cup): Cooked Swiss Chard (22%), Cooked Turnip Greens (16%), Raw Kale (6%), and Raw Beet Greens (5%)
Dark Chocolate and Cocoa Powder 1 cup grated (132g) 128% of daily requirement
Tofu – 1 cup firm tofu(126g)19% daily requirement Calcium can interfere with non-heme iron absorption. Try to buy tofu without added calcium for greater iron absorption.
Recipe Ideas and other Tips
Try my Cream of Spinach Soup Recipe – Click here
Sometimes Vit C deficiency can result in anaemia therefore it is always a good idea to increase your vitamin C consumption if you feel that you may be anaemic.