What other plant foods are rich in iron and magnesium

 foods play a very important role for our health and energy to keep our body in great shape during our day among the most important minerals iron and magnesium some plant foods rich in iron and magnesium:

 Iron :

 Green Leafy Vegetables: Spinach, kale, Swiss chard leaves, and broccoli are rich in nonheme iron, which is the form of iron found in plant foods.

  Legumes: Black beans, lentils, chickpeas, kidney beans and split peas are good sources of iron.

  Seeds and nuts: Pumpkin seeds, sesame seeds (tahini), cashews, almonds and pistachios are rich in iron.

 Fortified cereals: Some cereals, such as oatmeal, fortified breakfast cereals, and whole-wheat pasta may be fortified with iron.

 Magnesium:

 Seeds: Pumpkin seeds, sunflower seeds, flax seeds and chia seeds are rich in magnesium.

  Legumes: Black beans, lentils, chickpeas and split peas also contain a good amount of magnesium.

  Leafy Green Vegetables: Spinach, kale, Swiss chard and broccoli provide magnesium in addition to other beneficial nutrients.

 Avocados: Avocados are an excellent source of magnesium, in addition to providing healthy fats.

 Bananas: Bananas are a source of magnesium and are also high in potassium, making them a healthy choice for both minerals.

 It is important to note that the absorption of nonheme iron found in plant foods can be improved by combining it with foods rich in vitamin C, such as citrus fruits, red peppers, and berries. In addition, to optimize the absorption of magnesium, it is recommended to consume foods rich in magnesium in combination with a balanced and varied diet.