Plant Based Iron Rich Foods

Most nonheme iron is from plant sources.

Plant based iron rich foods. Iron is one of the most common deficiencies in people who follow a plant based diet specifically when they don t eat a balanced diet. Often this is because of a weakened digestive system due to celiac disease inflammatory bowel disease or other conditions that cause insufficient stomach acid. Consequently when eating a vegetarian vegan or plant based diet it is imperative to consciously include specific plant foods with iron. Tofu is a soy based food that s popular among vegetarians and in some asian.

For more information iron in a plant based. Iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin. Here are 21 iron rich plant foods for vegetarians and vegans. Non heme iron is found in plant based foods such as fruits vegetables and nuts.

Very good sources of heme iron with 3 5 milligrams or more per serving include. Consuming plant foods like legumes and quinoa that are rich in the amino acid lysine together with your iron rich meals may increase iron absorption. In this article we list plant based foods that are rich in iron as omitting animal products from your diet can make meeting one s iron intake requirements more challenging. When it comes to food sources for iron intake there are a couple of things you should know.

Eating the following 10 foods packed with iron together with sources of vitamin c such as citrus fruits will improve your body s absorption of iron. In these cases 25 50 mg of daily iron supplementation may be recommended swig that. 3 ounces of beef or chicken liver. You absorb between two and 10 percent of the non heme iron that you consume.

Foods with non heme iron are still an important part of a nutritious well balanced diet but the iron contained in these foods won t be absorbed as completely. There are several vegetables dark leafy greens in particular legumes seeds grains and dried fruits that contain high amounts of iron. Hemoglobin in blood carries oxygen from your lungs to all tissues. There are many iron rich foods but many of them are from animal meat.

Iron and its role in the human body. In fact there are over 20 plant based foods rich in iron among many others all of which help us stay energized and anemia free.