When evaluating dietary sources of iron, which one is the best choice?

The best choice for dietary sources of iron among the options provided is lentils. Lentils are an excellent source of non-heme iron, which is the type of iron found in plant-based foods. They provide a significant amount of iron per serving, along with other essential nutrients such as protein, fiber, and various vitamins and minerals.

While black beans and spinach also contain iron, their bioavailability differs. Spinach, despite its well-known iron content, contains oxalates that can inhibit the absorption of iron. Black beans also offer iron, but lentils generally have a higher iron content and better absorption characteristics. Chicken breast, being an animal source, contains heme iron, which is more easily absorbed than non-heme iron. However, it does not match the iron content of lentils in a comparable serving size.

For individuals, especially those following vegetarian or vegan diets, lentils serve as a superb option to help meet iron needs effectively.