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Quick Tip #91: Vegan iron sources

by skating tomato (follow)
www.skatingtomato.com
Nutrition (244)      Vegan (120)     
Iron is an essential nutrient largely responsible for the transportation of oxygen in the blood; and optimal brain function amongst many other things.

courtesy of Flickr


Vegans and vegetarians are at a high risk of iron-deficiency, as many iron rich foods are animal based. However, there are many suitable alternatives available that can and should be included in a balanced diet.

How much?
Women: 12-16 mg
Men: 8-11 mg

courtesy of Wikipedia


Where? (cooked serves)
1 cup soybeans: 8.8 mg
1 cup lentils: 6.6 mg
1/2 cup tofu: 6.4 mg
1 cup spinach: 6 mg
1 cup chickpeas: 4.7 mg
1 large potato: 3.2 mg

Related articles
What are the best foods for vegetarians to get iron from?

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