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Iron is an essential mineral that plays a crucial role in oxygen transport, energy production, and overall health. While many people associate iron with animal products, there are plenty of plant-based sources that can help you meet your daily needs. However, plant-based iron (non-heme iron) is not as easily absorbed by the body as heme iron from animal sources. That’s why it’s important to be mindful of how you consume iron-rich foods. Here are three of the best ways to ensure you’re getting enough iron on a plant-based diet, including the power-packed blackstrap molasses!

There are many plant-based foods that are excellent sources of iron. Some of the best include:

• Legumes (lentils, chickpeas, black beans, and soybeans)
• Dark leafy greens (spinach, kale, Swiss chard, and collard greens)
• Seeds and nuts (pumpkin seeds, sesame seeds, cashews, and hemp seeds)
• Whole grains (quinoa, oats, and fortified cereals)
• Dried fruits (apricots, raisins, and prunes)

Including a variety of these foods in your daily meals can help boost your iron intake naturally.

One of the biggest challenges with non-heme iron is that it isn’t as easily absorbed as heme iron. The good news is that pairing iron-rich foods with vitamin C-rich foods significantly enhances absorption. Some excellent sources of vitamin C include:

• Citrus fruits (oranges, lemons, grapefruits)
• Bell peppers
• Strawberries
• Tomatoes
• Broccoli

For example, adding lemon juice to your sautéed spinach or enjoying a bowl of oatmeal with berries can help maximise iron absorption.

Blackstrap molasses is a powerhouse when it comes to plant-based iron sources. Just one tablespoon of blackstrap molasses contains about 3.5 mg of iron, making it an excellent addition to your diet. It’s also packed with other essential minerals like calcium, magnesium, and potassium.

Here are some simple ways to incorporate blackstrap molasses into your meals:

• Stir a spoonful into warm plant-based milk or tea for a nutritious drink.
• Add it to oatmeal, smoothies, or yogurt for a touch of natural sweetness.
• Use it as a natural sweetener in baked goods like muffins or energy bars.
• Mix it into salad dressings or marinades for a rich, slightly smoky flavour.

Getting enough iron on a plant-based diet is entirely possible with the right food choices and smart pairings. By incorporating iron-rich plant foods, enhancing absorption with vitamin C, and adding blackstrap molasses to your diet, you can ensure you’re meeting your iron needs while enjoying delicious and nutritious meals. So go ahead, drizzle that blackstrap molasses over your oatmeal and enjoy the benefits of plant-powered iron!