That bowl of cereal you eat in the morning may provide you with 100 percent of the daily value of iron. The bowl of hot oatmeal that sticks to your ribs during a cold winter morning? That'll provide 60 percent of the daily value for iron.

You can't beat soybeans, lentils, all kinds of beans, and fortified cereal and oatmeal for healthy doses of iron, the mineral that helps transport oxygen throughout bodies, keeps our cells in shape, and enables us to stave off fatigue to get our jobs done and raise our families.

What's more, you can get healthy doses of iron also from meat, poultry, and fish, but many of us are trying to cut out meat and its saturated fat in our weight-loss or weight-management efforts. But that doesn't mean we must go without iron, especially pre-menopausal women who need substantially more iron than men because of pregnancy and menstruation.

Here is a chart of your best iron sources from non-meat foods. Visit Nubella's Recipe Database and Healthy Cooking Center for more than 6,000 recipes that include many of these items.

Source: U.S. Office of Dietary Supplements

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.