White beans
Aside from lentils, the white bean is another legume that is exceptionally high in iron. One cup of cooked white beans (170 grams) packs 5.08 mg of iron, amounting to 36 to 44 percent of your daily requirements. White beans are nearly as high in iron content as oysters. Moreover, white beans are rich in several vitamins, minerals, fiber, and protein. You can find wide varieties of beans, but the most common ones are cannellini beans, which most people know as white kidney beans.
White beans are also a good source of vitamin B6, magnesium, folate, and copper. With its nutty and earthy flavor, white beans go well with various dishes, including salads, chilis, stews, and soups.
Copper helps your body produce energy. It also aids in iron metabolism, while folate helps in DNA synthesis. In addition, white beans are high in polyphenol antioxidants, which reduce the risk of chronic diseases, such as certain cancers and heart disease.
