3. Legumes

If you’re looking for a non-animal source of iron, legumes contain some of the highest levels of this trace element. Soybeans come in first place with 8.8 mg or 49% of your RDI of iron in a one-cup serving. Lentils are a close second with 6.6 mg or 37% of your RDI of iron in one cup. Other iron-rich legumes include chickpeas, black-eyed peas, lima beans, kidney beans, and navy beans. Not only are legumes rich in iron, but they are also excellent sources of many other essential macro- and micro-nutrients, including protein, fiber, folate, phosphorus, potassium, magnesium, manganese, and many healthy plant compounds.  


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