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Good sources of iron are found in all types of legumes but are especially high in soybeans, and omega 3 and omega 6 fatty acids products made of soybeans, such as firm tofu. Grains are high in iron with quinoa ranking highest. Raw kale, raw spinach, mushrooms, and baked potatoes are also healthy sources. Nuts and seeds are excellent sources of iron with pumpkin seeds, pine nuts, sesame seeds, and pistachios leading in quantities. Meat substitutes made from soy are outstanding sources for iron. The iron content of blackstrap molasses is exceptionally high, making it an important source for this mineral. Iron is best omega 3 and omega 6 fatty acids absorbed when omega 3 and omega 6 fatty acids eaten along with foods containing Vitamin C. Most vegetables qualify, as do citrus fruits. A little squeeze of lemon juice will easily enhance iron absorption. Zinc. The U.S.
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