Which of the following foods are considered effective sources of iron?

Legumes and quinoa are considered effective sources of iron primarily due to their nutrient composition. Legumes, such as lentils, beans, and chickpeas, are not only rich in dietary fiber but also provide a significant amount of non-heme iron, which is important for maintaining healthy iron levels in the body. Quinoa, although primarily known as a complete protein and gluten-free grain, also contains a notable amount of iron alongside other essential nutrients.

Iron plays a critical role in the body, particularly in the formation of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. Including sources of iron from plant-based foods like legumes and quinoa is especially beneficial for those following vegetarian or vegan diets, as it helps prevent iron deficiency and supports overall health.

Other options, such as berries and citrus, are not effective sources of iron. While they may be rich in vitamin C, which can enhance iron absorption, they do not provide sufficient amounts of iron themselves. Whole grains and dairy also offer limited iron content, and processed meats and refined starches are generally devoid of significant nutritional value, particularly in terms of iron.