Which vegetables are the best sources of iron for vegetarians and vegans?

Iron is an important nutrient for our bodies. It helps to produce red blood cells, which carry oxygen throughout our bodies. While meat and seafood are some of the most common sources of iron, vegetarians and vegans can also get their daily dose of iron from plant-based sources. Here are some of the best vegetarian and vegan sources of iron:

• Spinach
• Kale
• Swiss chard
• Collard greens
• Bok choy
• Broccoli
• Brussels sprouts
• Beans (such as kidney beans, chickpeas, and lentils)
• Tofu
• Tempeh
• Nuts and seeds (such as cashews, almonds, and pumpkin seeds)
• Quinoa
• Oats
• Brown rice

Keep in mind that some foods, like spinach and Swiss chard, also contain compounds that can inhibit iron absorption. To maximize your iron absorption, pair these foods with a source of vitamin C, such as citrus fruits or bell peppers.

It's important to note that some people may have difficulty absorbing iron from plant-based sources. If you're concerned about your iron levels, talk to your doctor or a registered dietitian to see if you need to take a supplement or adjust your diet.