9Legumes
Legumes, such as soybeans, peas, chickpeas, lentils, and beans, are full of important nutrients. They are a great source of iron, particularly for vegans and vegetarians. A portion of cooked lentils may provide more than 35 percent of the daily recommended intake. Beans like kidney beans, navy beans, and black beans, may help you increase the iron intake easily. Other nutrients in legumes include potassium, magnesium, and folate. Studies have suggested that these foods may help with inflammation in diabetic individuals as well as reduce the risk of heart issues in those with metabolic syndrome. To maximize the absorption of iron in legumes, consume them with foods rich in vitamin C like citrus fruits, greens, or tomatoes. [9]
