When it comes to nutrition, some vitamins and minerals get more attention than others. Who doesn’t love a super-simple protein snack recipe? We all need vitamin D-rich dish in our lives right now. But what about iron? With a third of women globally living with anaemia (according to the World Health Organisation), it’s pretty wild how infrequently we hear about iron – especially given its role in helping us to stay strong. 

Iron is an essential component of haemoglobin, helping to transfer oxygen from the lungs to the tissues. It supports muscle metabolism and healthy connective tissues. We also need it to make certain hormones. Without enough iron, you’ll start to feel fatigued, weak, dizzy and inflamed – everything that you don’t want if strength is your ultimate goal. 

Often people think that iron only comes from animal products (liver and kidneys are really high in the stuff), but there are plenty of plants that also boast plenty. We need around 14.8mg a day of iron; 100g of lentils contains 3.3mg, pinto beans have 5.1mg per 100g and chickpeas have a whopping 6.2mg per 100g. But who wants to eat bowls of beans? Instead of munching on cans of legumes, have a go at one (or all!) of these vegan, iron-rich recipes. They’re packed with all kinds of other nutrients and they’re delicious. Cook and recipe creator, Gemma Ogston, says: “Three hero ingredients of mine are chickpeas, lentils and leafy greens, which are all rich in iron and are all versatile; you can easily add them to soups, stews or sauces for a boost.” Gemma adds seasonal green veg as a side dish for every meal, sauteeing whatever green she has in a bit of coconut oil, fresh lemon juice and a pinch of salt. “Greens such as kale and spinach are great to add to a breakfast smoothie too!” she reminds us.

So, if you’re still looking for a fitness commitment for 2021, why not make it to eat more iron?