**8 Normal food sources That Have More Iron Than Beetroot**

**8 Normal Food sources That Have More Iron Than Beetroot**

**8 Common Foods That Have More Iron Than Beetroot**

Iron is an essential mineral that plays a key role in the production of haemoglobin, the protein in red blood cells responsible for carrying oxygen throughout the body. A deficiency in iron can lead to anaemia, fatigue, and impaired immune function. While beetroot is often praised for its nutritional value and moderate iron content (1.1 mg of iron per 100 grams), there are other common foods that provide even more iron. In this article, we’ll explore eight foods that surpass beetroot in iron content and can easily be incorporated into your diet for better iron intake.

### 1. **Spinach**

Spinach is often hailed as one of the most nutrient-dense leafy greens. With about 2.7 mg of iron per 100 grams, it contains more than twice the amount of iron found in beetroot. Beyond iron, spinach is packed with vitamins A, C, and K, along with fiber, folate, and calcium. Including spinach in your meals can greatly boost your iron levels, especially when paired with vitamin C-rich foods like tomatoes or citrus fruits to enhance iron absorption.

#### Ways to Enjoy Spinach:

- Add fresh spinach leaves to salads.

- Sauté spinach with garlic and olive oil for a simple side dish.

- Blend spinach into smoothies for a nutritious boost.

### 2. **Lentils**

Lentils are a powerhouse of plant-based protein and a rich source of iron, containing around 3.3 mg of iron per 100 grams. They are also a great source of fiber, which supports digestive health, and they are known for their versatility in both hot and cold dishes. Lentils are particularly beneficial for vegetarians and vegans who need to maintain adequate iron levels without consuming meat.

#### Ways to Include Lentils:

- Cook lentil soups or stews with a mix of vegetables.

- Make lentil salads with fresh herbs, lemon, and olive oil.

- Use lentils as a base for veggie burgers or as a filling in wraps.

### 3. **Pumpkin Seeds**

Pumpkin seeds, also known as pepitas, are another iron-rich food, offering about 8.8 mg of iron per 100 grams. These small seeds pack a significant nutritional punch, providing not only iron but also magnesium, zinc, and healthy fats. They are a convenient snack and can be sprinkled on various dishes to enhance both flavour and nutritional value.

#### How to Enjoy Pumpkin Seeds:

- Sprinkle roasted pumpkin seeds over salads or yoghurt.

- Add them to homemade granola or trail mixes.

- Use them as a crunchy topping for soups or casseroles.

### 4. **Chickpeas**

Chickpeas (also known as garbanzo beans) are a versatile legume with a high iron content of 2.9 mg per 100 grams. They are also rich in protein, fibre, and various vitamins and minerals. Chickpeas can be used in a variety of dishes, from salads to stews, and they are especially popular in Mediterranean and Middle Eastern cuisine.

#### Ideas for Using Chickpeas:

- Make hummus for a nutritious dip or spread.

- Roast chickpeas with spices for a crunchy snack.

- Add cooked chickpeas to salads, curries, or rice dishes.

### 5. **Quinoa**

Quinoa is a highly nutritious grain alternative that contains around 2.8 mg of iron per 100 grams. It is gluten-free, rich in complete protein (meaning it contains all nine essential amino acids), and is a good source of fibre and other nutrients like magnesium and manganese. Quinoa is not only a great source of iron but also a wonderful option for those looking to diversify their grains.

#### Ways to Cook Quinoa:

- Use quinoa as a base for salads with fresh vegetables and a light vinaigrette.

- Substitute quinoa for rice in stir-fries or pilafs.

- Make quinoa porridge for a hearty, iron-rich breakfast.

### 6. **Tofu**

Tofu, made from soybeans, contains about 5.4 mg of iron per 100 grams, making it an excellent source of this mineral, especially for those following plant-based diets. Tofu is also rich in protein, calcium, and various micronutrients, making it a valuable food in many vegetarian and vegan dishes. Its mild flavour allows it to absorb the flavors of marinades and sauces, making it a versatile ingredient in various cuisines.

#### How to Cook with Tofu:

- Stir-fry tofu with vegetables and a soy-based sauce.

- Marinate tofu and bake it for a crispy, flavorful addition to salads or grain bowls.

- Use silken tofu in smoothies or desserts for added creaminess and protein.

### 7. **Red Meat (Beef)**

While plant-based sources of iron are important, it’s also worth mentioning that animal products, particularly red meat like beef, are among the richest sources of iron. Beef contains about 2.6 mg of iron per 100 grams, and because it provides heme iron (the form of iron more easily absorbed by the body), it’s an incredibly efficient way to boost iron levels. Red meat is also a good source of high-quality protein, zinc, and B vitamins.

#### Serving Ideas for Beef:

- Grill or roast beef steaks with your favourite seasonings.

- Add ground beef to pasta sauces, tacos, or chili.

- Incorporate lean cuts of beef into salads or grain bowls for a satisfying meal.

### 8. **Dark Chocolate**

Believe it or not, dark chocolate is not only a treat but also a good source of iron, with about 6.3 mg of iron per 100 grams. The higher the cocoa content, the more iron you’ll find in dark chocolate. In addition to iron, dark chocolate is rich in antioxidants and can contribute to heart health when consumed in moderation. It’s a delicious and somewhat indulgent way to meet your iron needs.

#### Enjoying Dark Chocolate:

- Eat a small piece of dark chocolate as a dessert or snack.

- Melt dark chocolate to drizzle over fruits or mix into yoghurt.

- Use dark chocolate in baking for iron-rich cakes or brownies.

### Enhancing Iron Absorption

While consuming iron-rich foods is essential, it’s also important to consider how your body absorbs iron. Non-heme iron (the type found in plant foods) is less readily absorbed than heme iron (from animal products). To maximise iron absorption, pair non-heme iron sources with foods rich in vitamin C. For example, adding citrus fruits, bell peppers, or tomatoes to meals with lentils, quinoa, or spinach can significantly boost iron absorption.

### Conclusion

Iron is a crucial nutrient that supports your overall health and energy levels, and while beetroot is a good source, the eight foods mentioned above offer even more iron. Whether you prefer plant-based options like spinach, lentils, and quinoa, or you include animal products like red meat, there are plenty of delicious and accessible ways to meet your iron needs. By incorporating a variety of these foods into your diet, you can ensure y

ou’re getting enough iron and enhancing its absorption for better health.