Dietary Iron Sources For Vegetarians

The following shows a selection of vegetarian foods and their iron values.

Dietary iron sources for vegetarians. 2 chia seeds 16 4 mg of fe 100g. It s one of the best iron rich foods for vegans and vegetarians. Dried beans and dark green leafy vegetables are especially good sources of iron even better on a per calorie basis than meat. Legumes are loaded with nutrients.

And since non heme iron tends to be less easily absorbed by our bodies than heme iron the rdi for vegetarians and vegans is 1 8 times higher than for meat eaters. Be sure to include plenty of vitamin c sources with every meal. Iron in the vegan diet. Moreover they are non gmo and gluten free.

Iron is available everywhere you look in the plant world. Some of the most common types of legumes are beans lentils chickpeas peas and soybeans. Maintaining healthy iron levels is an important aspect of a vegetarian diet. Each cup of cooked lentils contains 6 59 milligrams mg of iron and 17 86 grams g of protein.

Iron is greatly misunderstood as a nutrient especially when it comes to vegetarian and vegan diets and by those trying to adopt a plant based diet. Iron absorption is increased markedly by eating foods containing vitamin c along with foods containing iron. They re a great source of iron especially for vegetarians. Vegetarian and vegan sources of iron include beans lentils tofu dark leafy greens dark chocolate whole grains mushrooms seeds nuts pumpkin squash and salad greens.

Or a lentil soup with a tomato salad. Also called ancient super food seaweed has been a part of the japanese diet for centuries due to its wide array of minerals and vitamins. These top 10 high iron foods for vegans and vegetarians can help boost your levels. By reed mangels phd rd from simply vegan 5th edition updated august 2018.

Vegetarians and vegans should be concerned about the iron status and intake. Lentils are rich in iron protein and fiber making them a great addition to a healthful diet. Rich sources include whole or enriched breads and cereals legumes nuts and seeds dark green leafy vegetables and some dried fruits. Be aware that the iron in flesh food is more easily absorbed than the iron derived from plant food.

In order to get the iron adequately from plant food there must be vitamin c present. Chia seeds are among the most nutritious foods on the planet. The mineral is found all over the earth and is essential to red blood cells transporting oxygen and nutrients to every cell in our body connecting us directly to the land we live on. Iron however is present in a wide variety of vegetarian foods and in fact even the meat eating population relies far more on these foods for their main iron intake.

Here is a list of 21 plant.