Food Sources Of Iron For Vegetarians

Vegetarians and vegans should be concerned about the iron status and intake.

Food sources of iron for vegetarians. Legumes are loaded with nutrients. Here is a list of such vegetarian foods that are rich in iron. Below is a simple bubble chart that compares the amount of iron in a food to the number of calories it has click to enlarge. The best overall vegan iron sources.

Iron rich foods for vegans and vegetarians. Half a cup tofu contains 6 6 mg of iron whereas a cup of cooked soybeans. Here are the best iron sources for vegetarians. Oysters seem to be something you either absolutely love or absolutely hate.

Be sure to include plenty of vitamin c sources with every meal. 1 dried seaweed spirulina 28 5 mg of fe 100g 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. Be aware that the iron in flesh food is more easily absorbed than the iron derived from plant food. 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.

Many plant based foods contain iron including lentils beans tofu and blackstrap molasses. Or a lentil soup with a tomato salad. They re a great source of iron especially for vegetarians. It s good news for you though if you are an oyster lover.

Right diet can iron from different foods sources. Note that these are the good sources of iron overall many foods are omitted because they don t make the cut. All these are excellent vegan sources of iron. In order to get the iron adequately from plant food there must be vitamin c present.

Iron is an essential nutrient. 100 grams of raw soybeans contain 15 7 mg of iron. Some of the most common types of legumes are beans lentils chickpeas peas and soybeans. These top 10 high iron foods for vegans and vegetarians can help boost your levels.

Best dietary sources of iron for vegetarians and pescetarians 1. 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. Here is a list of 21 plant. Soybean is one of the highest iron rich foods.

Here s a quick visualization that i find useful for a topic like this. To make sure you are getting in enough iron as a pescetarian make sure to include these 10 foods in your diet on a regular basis. Iron can boost hemoglobin reduce fatigue boost immunity improve concentration and also promote better sleep.