What are some good sources of iron for vegetarians?!
What are some good sources of iron for vegetarians?
I'm worried about my iron levels.
Answers:
"Iron: sea vegetables; tofu; blackstrap molasses; nutritional yeast; wheat germ; dried fruits; beans; nuts; leafy greens; enriched bread, cereals, and grains" (Robertson 11).
Source(s):
Taken from the book Vegan Planet.
http://www.robinrobertson.com/vegan_plan...
corn flakes, eggplant, definitely eggplant
I think the obvious answer is spinach.
There are also iron supplements that you can buy.
Hi,
Here is some iron information for you. I left the meat on so you can see that you weren't getting an amazing amount before.
We are raised under the misconception that flesh is some kind of *miracle food,* when it actually does not provide much of anything at all... at least not any more than we were getting out of veggies.
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MEAT AND POULTRY
Chicken (breast roasted) 3 oz. 1.00
Duck (flesh only, roasted) 3 oz. 2.00
Sirloin (lean, broiled) 3 oz. 2.00
Turkey (breast, roasted) 3 oz. 1.20
Turkey (drumstick) 3 oz. 2.00
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LEGUMES
Lentils (cooked) 1/2 cup 3.30
Lima beans (cooked) 1/2 cup 2.25
Dried beans (cooked) 1/2 cup 2.30
Split Peas (cooked) 1/2 cup 1.25
Tofu (raw) 1/2 cup 6.65
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GRAIN PRODUCTS
Cream of Wheat (reg, cooked) 1/2 cup 6.00
Fortified breakfast cereal (Total, e.g.) 1/2 cup 18.00
Pasta (cooked) 1/2 cup 1.00
Wheat germ, toasted 2 Tbsp. 1.30
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FRUITS AND VEGETABLES
Apricots (dried) 1/4 cup 1.50
Broccoli (cooked) 1/2 cup 0.6
Brussels Sprouts (cooked) 1/2 cup 1.00
Peaches (dried) 1/4 cup 1.60
Peas (cooked) 1/2 cup 1.26
Potato (cooked, with skin) 1 medium 2.35
Prunes 1/4 cup 1.00
Raisins 1/4 cup 1.00
Spinach (raw) 1 cup 1.00
Spinach (boiled) 1/2 cup 2.00
Squash (winter, acorn, cooked) 1 cup 1.37
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How much do you need?
Women (ages 19-50) 18 mg per day
Pregnant Women 27 mg per day
Men (ages 19 and older) 8 mg per day
DGLV (Dark green leafy vegetables)...like spinach..
Watercress. Do you know it has more iron in it than spinach! If you put some of it in your sandwich at lunch you should have no problems with your iron levels!
everyone has good recommendations so far... and as a bonus tip for helping your body absorb the iron, eat some citrus along with your leafy green salad... i find mandarin oranges go great with spinach salad and some light vinaigrette dressing.