8. Tofu
Tofu, derived from soybeans, is a staple in vegetarian and vegan diets, prized for its high iron content. With about 3.4 mg of iron per 3.5 ounces, tofu is an excellent plant-based source of non-heme iron. This versatile ingredient is also a complete protein, offering all essential amino acids necessary for bodily functions, making it an ideal meat alternative for those looking to increase their iron intake without consuming animal products. Additionally, tofu contains isoflavones, compounds associated with various health benefits, including improved heart health and reduced risk of certain cancers.
The culinary versatility of tofu allows it to be incorporated into a multitude of dishes. It can be marinated and grilled for a smoky flavor, stir-fried with vegetables for a quick and nutritious meal, or blended into smoothies and desserts for a protein boost. Tofu’s ability to absorb flavors from other ingredients makes it an excellent choice for a wide range of cuisines, from Asian to Western. Whether you’re making a savory stir-fry, a comforting soup, or even a smoothie, tofu can enhance your meal with its nutritional benefits, including a significant boost in iron intake.