There are 2 types of iron, heme and non-heme iron. Heme iron is the kind found in flesh foods, whereas non-heme iron comes from plant sources. Heme iron is the most easily absorbed out of the two, but this is not to say that eating meat is the only way to get your daily requirements of iron!
Women between the ages of 19 and 50 require 18 mg of iron every day. Men over the age of 19 require only 8 mg of iron daily. An example of how to reach 18 mg in a day with only non-heme iron could consist of 2 cups of whole wheat pasta, 1 ounce of pumpkin seeds, 1 tablespoon of blackstrap molasses and 2 cups of cooked swiss chard.
Here are just 5 of the many non-heme iron sources that you can add to your diet:
1) Blackstrap Molasses: Just 2 tablespoons provides with 7 mg of iron. Try mixing it half and half with maple syrup on top of pancakes, or mix into hot chocolate or coffee for a twist on these classic drinks.
2) Quinoa: 1 cup of cooked quinoa provides 6.3 mg of iron. Try this versatile grain as a dinner side dish. It also makes a great breakfast; try my recipe for Quinoa Breakfast Cereal for a quick and easy morning meal.
3) Pumpkin seeds: 1/4 cup provides 5.2 mg of iron. Try a handful as a healthy snack.
4) Kidney beans: 1 cup of cooked kidney beans provides 5.2 mg of iron. These beans are great in chili and soup.
5) Spinach: 1 cup of cooked spinach provides 2.9 mg of iron. Try cooking spinach with garlic and onions for a tasty side dish.
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