1 / 7टोफू और सोयाबीन - 6 औंस (168 ग्राम) टोफू में 3-3.6 मिलीग्राम आयरन होता है, जो आरडीआई (5, 6) के लगभग 20% तक होता है। इसी तरह एक कप सोयाबीन में लगभग 8.8 मिलीग्राम या आरडीआई का 49% आयरन होता है। सोया उत्पादों में प्रति भाग में 10-19 ग्राम प्रोटीन होता है और 2 / 7The grains like soybeans and Tofu contain a large number of proteins. So consuming this can help you get more and more fiber and nutrients. You can also eat as making their mix curry.3 / 7Beans and peas – Other types of legumes also contain good amounts of iron. White chickpeas, kidney beans, beans, soybeans contain a large amount of fiber. 4 / 7Pumpkin and flaxseeds are good sources of iron. Two teaspoons of pumpkin and flaxseeds contain 2-4.2 milligrams of iron. To make up for the iron deficiency, you should consume them daily.5 / 7Cashew is a storehouse of protein and other nutrients. One ounce of cashews contains about 1-1.6 milligrams of iron. Apart from this, cashews are also a great source of protein, fiber, healthy fat, vitamins, and minerals as well as antioxidants.6 / 7One cup of leafy greens, such as spinach, contains about 2.5–2.4 milligrams of iron. 100 grams of spinach contains 1.1 times more iron than the same amount of red meat.7 / 7Apart from this, you should also consume a lot of foods like tomatoes, potatoes, mushrooms, dates, olive oil, oats, quinoa, coconut milk, dark chocolate. All these things are a good source of iron.