are garbanzo beans high in iron?
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Chickpeas Are a Vegetarian-Friendly Iron Powerhouse These legumes provide your body with almost 5 mg of iron per cup, plus a hearty dose of protein, making them a smart option for vegetarians.
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Green beans are an excellent source of vitamin K. They are a very good source of manganese, vitamin C, dietary fiber, folate and vitamin B2.
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Iron is an important mineral, especially for women. Beef contains a good dose of iron – a single serving of beef jerky can contain up to 1.8 milligrams of iron. And, while men require 8 milligrams per day, women should get at least 18 milligrams.
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Fruits and vegetables high in iron include dried fruits, dark leafy greens, podded peas, asparagus, button mushrooms, acorn squash, leeks, dried coconut, green beans, and raspberries.
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When cooked without salt or other additives, pinto beans are free of cholesterol and low in fat and sodium. Pinto beans contain important vitamins, minerals, protein, and fiber. In particular, they boast plenty of thiamine, iron, magnesium, potassium, and phosphorus.
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Beans and lentils are high in fiber, protein and micronutrients. They also boast lots of iron, zinc, folate, magnesium and potassium. Some varieties also have decent amounts of calcium. However, winged beans top the chart — a single cup (172 grams) of cooked wing beans has 244 mg, or 24% of the RDI for calcium (19).
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While hemp seeds are high in many vitamins and minerals, they are especially high in iron and zinc, which are important for infant growth and maternal health.
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In addition, 3/4 cup of cooked teff provides 6.5 g protein, 4 g fiber, 13% DV thiamin, 12% DV vitamin B6, 21% DV iron, 22% DV magnesium, 12% DV zinc, and 223% DV manganese. It's also low in sodium, making it ideal for those eating a heart-healthy diet.
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The answer: It's true that red meat, especially beef, is a good source of iron. Beef has more iron than many other foods and the type of iron it contains – called heme iron – is well absorbed by the body. Three ounces of sirloin steak, for example, provides half a day's worth of iron for men and postmenopausal women.
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Red beans — including small red beans and dark red kidney beans — are a good source of iron, phosphorus and potassium. They're also an excellent low-fat source of protein and dietary fiber. Red beans also contain phytonutrients.
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Why iron-rich green beans are nature's multivitamin. Green beans are an excellent source of protein and fibre; vitamins A, B complex, C, and K; and the minerals iron, magnesium, manganese, and potassium.
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SUMMARY Kidney beans are a good source of several vitamins and minerals, such as molybdenum, folate, iron, copper, manganese, potassium, and vitamin K1.
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['Molybdenum. Beans are high in molybdenum, a trace element mainly found in seeds, grains, and legumes.', 'Folate. ... ', 'Iron. ... ', 'Copper. ... ', 'Manganese. ... ', 'Potassium. ... ', 'Vitamin K1.']
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['VITAMIN C AND PLANT-BASED IRON. To best absorb non-heme iron, aka plant-based iron, you need to give it a little boost by pairing it with a source of vitamin C. ... ', 'TOMATOES AND OLIVE OIL. ... ', 'TURMERIC AND BLACK PEPPER. ... ', 'VITAMIN D AND CALCIUM.']
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They're very rich in many different nutrients, including magnesium. For instance, a 1-cup serving of cooked black beans contains an impressive 120 mg of magnesium, which is 30% of the RDI (17). Legumes are also high in potassium and iron and a major source of protein for vegetarians ( 18 ).
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Heme iron which is obtained from animal based foods. ... Non-heme is obtained from plants and fortified cereals. Weetabix breakfast cereal contains non-heme iron and In order for the iron to be well absorbed by the body, it is advisable that you add a source of vitamin c such as Kiwi fruit and many more.
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A staple in many recipes, like the classic beans and rice, they're also an ideal ingredient to make soups, stews and many more dishes. They contain fiber, iron and potassium, and are cholesterol and gluten free.