Plant Based Iron Sources

Increasing plant based iron absorption.

Plant based iron sources. Nuts and seeds are good sources of non heme iron as well as an array of other vitamins minerals fiber healthy fats and beneficial plant compounds. Heme iron vs non heme iron. Although meat and fish are well known for being rich in iron this essential mineral is present in many vegetables too. In fact the iron content of an average plant based diet has perhaps surprisingly been found to be higher than that of the average meat eater.

With that being said some plant based foods are particularly high in protein and iron. Cup rolled oats 1 2 mg cooked with 1 5 oz raisins 1 small box 0 8 mg iron 2 mg iron snack. Veggies and rice crackers with tahini dip made with 1 oz. Getting enough protein and iron from plant foods is easy as long as you eat a wide variety of foods.

Shellfish is tasty and nutritious. All shellfish is high in iron but clams oysters and mussels are particularly good sources. For more information iron in a plant based. Beef chicken and eggs as good sources but there are several vegetable sources of iron as well.

If you need to consume more iron rich foods check out the plant based iron sources below and incorporate them into your daily eating plan. Hearts of palm are also packed full of vitamin c fiber and other nutrients making them an excellent addition to your next plant based meal. Mineral and vitamin balance is important and can affect the absorption of the non heme iron you consume from plant based sources. Lentil spinach soup 1 cup lentils 6 6 mg cup cooked spinach 3 2 mg with bell pepper salad 9 8 mg iron snack.

For instance a 3 5 ounce 100 gram serving of clams may contain. Plant based sources of iron iron is an essential nutrient in our diets. 8 ounces green juice lunch. There is a common misconception that vegans suffer from an iron deficiency when in fact the plant based diet can be very high in iron.

Best sources of plant based protein and iron. In other words on a plant based diet you might have to work a little harder to get enough iron but you are not going to experience the downside of excess heme iron consumption. 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. Sample day of iron for a menstruating 40 year old woman needs 18 mg iron breakfast.

The key is to plan your meals the right way. This exotic vegetable makes the list of plant based protein sources because of its 3 1 mg of iron per 100 g 25. Add a small portion to your menu.