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Iron is a crucial mineral that our bodies need to function properly. It plays a vital role in many bodily processes, such as the production of hemoglobin, which carries oxygen throughout our bodies. Without enough iron, we can become anemic, leading to fatigue, weakness, and other health issues. Therefore, it’s essential to make sure that we get enough iron from our diets. Some of the best sources of iron are found in foods like red meat, poultry, fish, and eggs. However, these foods aren’t the only sources of iron available. If you’re a vegan or vegetarian, or just looking to avoid these animal sources of iron, there are various plant-based sources you can consider. Some of the best vegan sources of iron include leafy greens like spinach and kale, beans, lentils, nuts, seeds, and fortified cereals. These plant-based sources of iron are rich in nutrients and can be used to supplement an iron-poor diet. Spinach, for instance, is an excellent source of iron, containing about 3.5 milligrams per 100 grams, or about a cup. That’s about 19% of the daily recommended value. Swiss chard, which is a leafy green similar to spinach, is also a great source of iron. It contains about 2.7 milligrams of iron per 100 grams. Lentils and beans are also great sources of iron that offer many health benefits. One cup of cooked lentils contains about 6.6 milligrams of iron, or about 37% of the recommended daily value. Similarly, a cup of kidney beans contains about 3.9 milligrams of iron, or about 22% of the recommended daily value. When it comes to nuts, cashews are an excellent source of iron. A quarter-cup of cashews contains about 2 milligrams of iron. Additionally, almond butter and peanut butter are also good sources of iron. Seeds are another great source of iron, particularly pumpkin seeds, which contain about 25% of the daily recommended value of iron per 100 grams. They are also rich in other nutrients like magnesium, zinc, and protein. Finally, fortified cereals can be another valuable source of iron. Many cereals are enriched with iron to help individuals meet their daily iron requirements. In conclusion, getting enough iron in our diet is essential for our overall health. There are many plant-based sources of iron available, making it possible to get the nutrients we need without eating animal products. By incorporating some of these iron-rich foods into our diets, we can help ensure that our bodies are getting the essential nutrients they need to function at their best.

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