Chickpeas

Chickpeas ranks 3rd on the list of foods high in iron. Although animal products are considered to be high in iron, plant-based staples can also help you achieve your objective. According to the USDA, chickpeas supply 3.7 mg of iron per cup, making them a great source. They're also high in lean, plant-based protein, with 14.6 g per cup.

Chickpeas, also known as garbanzo beans, are a delicious complement to salads and pasta meals, and they may also be used to make salsa in an unusual way. If the texture bothers you, purée chickpeas to make a homemade iron-rich hummus. Adding lemon juice to your hummus can boost the vitamin C content of the snack and make it easier for your body to absorb the non-heme iron in the legumes. According to the Mayo Clinic, eating an iron-rich meal with a vitamin C–rich food improves your body's capacity to absorb iron.

Peas, lentils, soybeans... are ideal sources of iron for vegetarians. One cup of cooked lentils (about 198 grams) contains 6.6 milligrams of iron, equivalent to 37% of the body's needs. Legumes are also a good source of folate, magnesium, and potassium. Moreover, many studies show that they also work to reduce inflammation in people with diabetes, reduce the risk of cardiovascular diseases and aid in weight loss thanks to their high content of soluble fiber.