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Iron-rich recipes
- Steaks with goulash sauce & sweet potato fries. ...
- Rosemary balsamic lamb with vegetable mash. ...
- Tofu & spinach cannelloni. ...
- Zingy teriyaki beef skewers. ...
- Spinach, sweet potato & lentil dhal. ...
- Vegan lentil stew. ...
- Mussels with chorizo, beans & cavolo nero. ...
- Lamb & squash biryani with cucumber raita.
Good sources include:
- iron-fortified bread and breakfast cereal.
- nuts and seeds.
- dried fruit.
- wholemeal pasta and bread.
- legumes — such as mixed beans, baked beans, lentils and chickpeas.
- dark leafy green vegetables — such as spinach, silver beet and broccoli.
- tofu.
To boost iron absorption:
- Consume vitamin C (found in fruits and vegetables).
- Include animal protein (haem) with plant (non-haem) sources of iron, such as meat with beans – for example, beef and kidney beans in a chilli con carne.
- Cook plant sources of iron (such as vegetables).
Iron-rich drinks include apple juice, apricot nectar, beef broth, beet juice, cocoa using natural cocoa powder, “green” smoothies, orange juice, pea protein smoothies, prune juice, tomato juice, and spinach juice.
Bananas may be high in fiber but are low in iron (about 0.4 mg/100 g of fresh weight). Bananas are a popular fruit around the world, and a staple food in many countries, especially those in Latin America, Asia, and Africa. Bananas are botanically considered a berry and nutritious food, but they are not high in iron.