Which of the following is a good dietary source of iron?

Which of the following is a good dietary source of iron?

• A. Dried beans
• B. Oranges
• C. Milk
• D. Rice

Answer: (A)

Iron in plant foods is non-heme iron, which is absorbed less efficiently than animal-based heme iron but can still meet substantial needs when eaten regularly. Dried beans pack a relatively high amount of non-heme iron per serving (roughly 3–6 mg per cooked cup, depending on the type), making them a solid dietary source. They’re also versatile, affordable, and provide fiber and protein, which adds to their nutritional value. To boost absorption of this iron, pair beans with vitamin C–rich foods or acidic ingredients (like bell peppers, tomatoes, or citrus) in the same meal. The other options don’t offer as much iron themselves—orange provides vitamin C but little iron, milk brings calcium that can hinder iron absorption, and rice supplies less iron overall—so dried beans stand out as a good iron source.

Iron in plant foods is non-heme iron, which is absorbed less efficiently than animal-based heme iron but can still meet substantial needs when eaten regularly. Dried beans pack a relatively high amount of non-heme iron per serving (roughly 3–6 mg per cooked cup, depending on the type), making them a solid dietary source. They’re also versatile, affordable, and provide fiber and protein, which adds to their nutritional value. To boost absorption of this iron, pair beans with vitamin C–rich foods or acidic ingredients (like bell peppers, tomatoes, or citrus) in the same meal. The other options don’t offer as much iron themselves—orange provides vitamin C but little iron, milk brings calcium that can hinder iron absorption, and rice supplies less iron overall—so dried beans stand out as a good iron source.