Vegan Food Rich In Iron

November 12, 2019

Heres a list of twenty plant-based foods that are particularly rich in iron. Dried beans and dark green leafy vegetables are especially good sources of iron even better on a per calorie basis than meat.

Top 10 Vegan Iron Rich Foods Youtube

Again it has oats and flax for iron with strawberries providing a large amount of vitamin C.

Vegan food rich in iron. Iron-Rich Foods That Are Vegan And Vegetarian. Vitamin C is also found in broccoli grapefruit kiwi fruit peppers strawberries oranges and tomatoes. Tofu and tempeh soy-based products are an integral part of a vegan diet.

One of these essential micronutrients is iron. Heres a list of the top 30 vegan sources of iron per 100 grams. By contrast youll want to avoid taking a calcium supplement or consuming dairy at the same time as eating iron-rich foods as calcium can block the absorption of iron.

Here are 20 vegetarian and vegan foods that are rich in iron Daily Values DV are for women between 19-50 yo 1. A good source of iron will be one that provides at least 15 of the recommended daily iron intake. But avoiding dietary anemia could be as simple as adding vegan foods for improved iron intake to.

1 cup of cooked soybeans contains 88 mg of iron 2 tablespoons of blackstrap molasses contain 72 mg of iron 1 cup of cooked lentils contains 66 mg of iron. 64 mg 36 Soybeans cooked 12 cup. In fact many vegetarian foods that are high in iron provide more iron per serving than what animal based food provide.

Its one of the best iron rich foods for vegans and vegetarians as it is the most vegan foods that have more iron. Apart from these iron rich foods for vegan one can promote non-heme iron absorption in the body simply by incorporating vitamin C rich foods like citrus fruits fruit juices tomatoes green peppers and fresh leafy green vegetables in hisher vegetarian diet. To help enhance absorption of non-heme iron its a good idea to pair these high iron vegan foods with a source of vitamin C.

Eating a wide variety of these foods should ensure you get the 18mg daily value for iron. Best Vegan Iron Rich Foods Per 100 Grams The standard way to look at nutrients in food is per 100 grams which Ive done below. Specifically the vegan foods that can best help you to source ample iron in your diet.

Seeds and nuts dominate the top portion of the list. Hemp and Cauliflower Porridge. Organ meats are also rich in many other nutrients such as selenium vitamin A and choline.

64 mg 36 Tofu 4 ounces. One cup cooked lentils can provide 66 mg iron or 37 DV. Moreover they are non-GMO and gluten free.

As a vegan you can enhance your bodys absorption of iron by consuming foods rich in vitamin C at the same time that you eat high-iron foods. One of the best natural vegan sources of iron spinach contains 51 of your daily iron intake as well as 637 of your daily vitamin A intake and 159 of your daily vitamin C intake in just one bunch. Tofu has a higher iron content of 66 milligrams per half-cup.

Its a good vegetarian sources of iron. Organ meats are good sources of iron and liver contains 36 of the DV per serving. Here is a list of vegan foods plant based foods that are high in iron along with the amount of iron they contain per serving.

Pumpkin Sesame Hemp and Flaxseeds. Such iron rich vegetarian foods are beans 44 lentils 17 spinach 17 and tofu 17. Chia seeds are among the most nutritious foods on the planet.

Vegan diets might be rich in most macronutrients but they can occasionally lack specific micronutrients often found in meat fish and animal byproducts. 3- Morel mushrooms raw 122 mg of Fe100g. If youre looking to ramp up your iron intake go nuts on almonds peanuts cashews pine nuts and.

Spinach cooked 1 cup. Vegetarians do not have a higher incidence of. Heres a list of the top ten iron sources for vegans.

Lentils 66 mg Iron. One extra that it has is cashew butter which is another amazing vegan source of iron. 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.

44 mg 24 Swiss chard cooked 1 cup. Now we get to the fun part. One cup of tempeh has 45 milligrams of iron.

Spinach helps to keep your eyes healthy warding off age-related macular degeneration regulate blood pressure and ensure stronger muscles. Vitamin C in citrus juices like orange juice helps your body to better absorb dietary iron. 2- Chia seeds 164 mg of Fe100g.

Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Believe it or not iron is pretty abundant in plants. Pumpkin sesame hemp and flaxseeds are the seeds richest in iron containing around 1242 mg.

The Best Iron Rich Vegetarian Foods