Eating a healthy and balanced diet is essential for overall health and wellbeing. Plants are a great way to add nutrients such as iron and protein to your diet, and there are plenty of easily accessible options for adding these important elements. From lentils to spinach to potatoes, this article will look at some of the best plant sources of iron and protein.
Iron and protein are two essential nutrients for a balanced diet. Luckily, there are plenty of plants that are rich in both of these nutrients and can provide us with a great source of nourishment. Below is a list of some easily accessible plants that contain iron and protein:
- Lentils: Lentils are an excellent source of both iron and protein, with one cooked cup containing 6.6 grams of protein and 3.3 milligrams of iron.
- Pinto beans: Pinto beans are an excellent source of protein and iron, with one cooked cup containing 15.4 grams of protein and 4.5 milligrams of iron.
- Chickpeas: Chickpeas are an excellent source of protein and iron, with one cooked cup of chickpeas containing 15.3 grams of protein and 4.7 milligrams of iron.
- Soybeans: Soybeans are an excellent source of protein and iron, with one cooked cup of soybeans containing 14.3 grams of protein and 8.8 milligrams of iron.
- Spinach: Spinach is an excellent source of iron and protein, with one cooked cup containing 5.35 grams of protein and 3.2 milligrams of iron.
- Broccoli: Broccoli is an excellent source of protein and iron, with one cooked cup containing 4.4 grams of protein and 1.1 milligrams of iron.
- Kale: Kale is an excellent source of protein and iron, with one cooked cup containing 4.3 grams of protein and 2.5 milligrams of iron.
These are short lists there are many, many more.
- Potatoes: One cooked potato contains 3.2 grams of protein.
- Sweet potatoes: One cooked sweet potato contains 2.3 grams of protein.
- Carrots: One cooked carrot contains 0.9 gram of protein.
- Tomatoes: 1/2 of a cup of cooked tomatoes contains 1.2 grams of protein.
By adding these plants to your diet, you can ensure you are getting plenty of protein and iron.
Here are some great sources for information about the proteins and iron content of these vegetables:
United States Department of Agriculture (USDA): https://ndb.nal.usda.gov/ndb/foods
Harvard Health Publishing: https://www.health.harvard.edu/staying-healthy/the-nutrients-plants-provide
The American Heart Association: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/iron-in-your-diet
Adding iron and protein rich plants to your diet is an easy way to ensure you are getting all the essential nutrients your body needs for optimal health. Not only are these plants readily available, but they can also provide a delicious and nutritious foundation for any meal. So next time you’re at the grocery store or farmers market, consider stocking up on some of these iron and protein-rich plants.