The mineral known as iron plays an important role in your cardiovascular health, reports the University of Maryland Medical Center. The center states that most adults need 8mg a day, except for women ages 50 and below, who need 18mg a day. You can obtain your iron through a daily dietary supplement, or by incorporating iron-rich, plant-based foods into your daily eating plan.
Seedless Raisins
Grapes that become dehydrated shrink into compact, sweet snacks known as raisins. Besides their high vitamin content, they also include iron. The Linus Pauling Institute, based in Oregon State University, reports that the average 1.5 oz. box of raisins nets you 0.81mg of iron.
Cereals
Many ready-to-eat cereal products contain iron fortification, according to the National Institutes of Health, which recommend them as a breakfast meal. You'll also get a dose of fiber. in the average 3/4 cup serving of ready-to-eat cereal, the U.S. Office of Dietary Supplements notes that you'll get 18mg of iron.
Whole Grain Products
Whole grains naturally contain iron, according to the University of Maryland Medical Center. Iron values vary depending on the type of grain and how it was processed. For example, the U.S. Office of Dietary Supplements states that a cup of oatmeal gives you 10mg of iron and a traditional slice of whole wheat bread provides 0.9mg.
Dark Leafy Vegetables
Dark, leafy greens---perfect for use in salads or sandwiches---hold iron, states the National Institutes of Health. Nutritional values vary widely depending on the type of vegetables you're eating. For example, a 1/2 cup serving of spinach yields you 3.2mg of iron, according to the U.S. Office of Dietary Supplements. Other dark, leafy vegetables suggested for consumption by the National Institutes of Health include dandelion greens and kale.
Legumes
Beans and peas, also known as legumes, come highly recommended by the University of Maryland Medical Center as a dietary source of iron. A 1/2 cup serving of lentils nets you 3.3 mg of iron, according to the Linus Pauling Institute. Meanwhile, the U.S. Office of Dietary Supplements states that 1/2 cup of kidney beans gets you 2.6mg; navy beans, 2.25mg; and pinto beans, 1.8mg.
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