9. Broccoli
Broccoli is incredibly nutritious. A 1-cup (156-gram) serving of cooked broccoli contains 1 mg of iron, which is 6% of the DV.
What’s more, a serving of broccoli also packs 112% of the DV for vitamin C, which helps your body absorb the iron better.
The same serving size is also high in folate and provides 5 grams of fiber, as well as some vitamin K. Broccoli is a member of the cruciferous vegetable family, which also includes cauliflower, Brussels sprouts, kale, and cabbage.
Cruciferous vegetables contain indole, sulforaphane, and glucosinolates, which are plant compounds believed to protect against cancer.
SUMMARY
One serving of broccoli provides 6% of the DV for iron and is very high in vitamins C, K, and folate. It may also help reduce cancer risk.
10. Tofu
Tofu is a soy-based food that’s popular among vegetarians and in some Asian countries.
A half-cup (126-gram) serving provides 3.4 mg of iron, which is 19% of the DV.
Tofu is also a good source of thiamine and several minerals, including calcium, magnesium, and selenium. In addition, it provides 22 grams of protein per serving.
Tofu contains unique compounds called isoflavones, which have been linked to improved insulin sensitivity, a decreased risk of heart disease, and relief from menopausal symptoms.
SUMMARY
Tofu provides 19% of the DV for iron per serving and is rich in protein and minerals. Its isoflavones may improve heart health and relieve menopausal symptoms.
