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Dark leafy greens 5.
Plant based iron foods. Spinach even contains more iron than the same amount of. Raisins 3 5 mg 9. Plant based foods rich in iron 1. Mushrooms are another versatile and iron rich option for plant based eating.
Hemp seeds 9 6 mg 4. Beef chicken and eggs as good sources but there are several vegetable sources of iron as well. Tofu tempeh natto and soybeans soybeans and foods derived from soybeans are packed with iron. Plant based sources of iron iron is an essential nutrient in our diets.
8 ounces green juice lunch. This means that it s a good idea to combine plant based foods rich in iron with foods rich in vitamin c e g add some peppers to your beans. Katie cavuto boyle m s. Not all mushrooms are created.
Iron in plant foods such as lentils beans and spinach is nonheme iron. Conversely consumption of calcium zinc and tannins found in tea can reduce the absorption of non heme iron in the body. 21 vegetarian foods that are loaded with iron 1. Vitamin c increases non heme iron absorption.
This is the form of iron added to iron enriched and iron fortified foods. Lentils lentils are another iron filled food providing 6 6 mg per cup cooked or 37 of the rdi 7. Dark chocolate and cocoa powder 2. To maximize iron absorption consume legumes with foods high in vitamin c such as tomatoes greens or citrus fruits.
Medjool dates. Top 19 plant based foods high in iron 1. Chia seeds 7 7 mg 5. Dandelion greens 3 1 mg 11.
Sample day of iron for a menstruating 40 year old woman needs 18 mg iron breakfast. So combining spinach tomatoes lemon oranges or strawberries sounds like a delicious salad combination to me would be a great choice for optimal iron absorption. Almonds 3 7 mg 8. The top of the list is popeye s favorite.
Parsley 6 2 mg 7. Lentil spinach soup 1 cup lentils 6 6 mg cup cooked spinach 3 2 mg with. Our bodies are less efficient at absorbing nonheme. Pumpkin seeds 11 2 mg 3.
Morel mushrooms 12 2 mg 2. For example pairing iron rich foods with foods that contain plenty of vitamin c and a will help improve the absorption of iron in the body.
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