Does anyone have any ideas for iron?!
I'm a vegan and I'm making a list of foods that contain a good amount of iron, but so far my list is pretty small!. does anyone have any ideas, please!?
so far I've got:
? Beans
? Watermelon
? Raisins
? Peas
? Bulgar
? Dried fruits
? Pistachios
? Roasted Cashews
? Lentils
? Broiled chickpeas
? Wholemeal bread
and even some of those foods aren't a huge staple in my diet!.Www@FoodAQ@Com
so far I've got:
? Beans
? Watermelon
? Raisins
? Peas
? Bulgar
? Dried fruits
? Pistachios
? Roasted Cashews
? Lentils
? Broiled chickpeas
? Wholemeal bread
and even some of those foods aren't a huge staple in my diet!.Www@FoodAQ@Com
Answers:
Blackstrap Molasses- 2 Tbsp= 22% daily value
Tofu- 4 oz= 18 d!.v!.
Beet Greens- 1 cup= 8% d!.v!.
Tempeh- 1 cup= 14!.5% d!.v!.
Sunflower Seeds- 1/4 cup= 12% d!.v!.
Tomato Juice- 3/4 cup= 5% d!.v!.
Lima Beans- 1 cup= 13% d!.v!.
Bok Choy- 1 cup= 5% d!.v!.
Baked Potato- 1 large= 9% d!.v!.
Black Beans- 1 cup= 11% d!.v!.
Kidney Beans- 1 cup= 9% d!.v!.
Swiss Chard- 1 cup= 12% d!.v!.
Spinach- 1 cup= 19% d!.v!.
Quinoa- 1 cup= 19% d!.v!.
Soybeans- 1 cup= 27% d!.v!.Www@FoodAQ@Com
Tofu- 4 oz= 18 d!.v!.
Beet Greens- 1 cup= 8% d!.v!.
Tempeh- 1 cup= 14!.5% d!.v!.
Sunflower Seeds- 1/4 cup= 12% d!.v!.
Tomato Juice- 3/4 cup= 5% d!.v!.
Lima Beans- 1 cup= 13% d!.v!.
Bok Choy- 1 cup= 5% d!.v!.
Baked Potato- 1 large= 9% d!.v!.
Black Beans- 1 cup= 11% d!.v!.
Kidney Beans- 1 cup= 9% d!.v!.
Swiss Chard- 1 cup= 12% d!.v!.
Spinach- 1 cup= 19% d!.v!.
Quinoa- 1 cup= 19% d!.v!.
Soybeans- 1 cup= 27% d!.v!.Www@FoodAQ@Com
http://www!.etsy!.com/view_listing!.php!?lis!.!.!.Www@FoodAQ@Com
Good plant sources of iron are dried fruits, whole grains including wholemeal bread, nuts, green leafy vegetables, seeds and pulses!.
also rich in iron are soya flour, parsley, watercress, black molasses and edible seaweeds!.
Make sure you get plenty from the first listWww@FoodAQ@Com
also rich in iron are soya flour, parsley, watercress, black molasses and edible seaweeds!.
Make sure you get plenty from the first listWww@FoodAQ@Com
A Major source is all leafy green Vegetables ( broccoli, spinach, kale, collards, asparagus ) , add More Nuts and peanuts butter !.
Your list is good just add the above
EDIT: I did forget to add whole grains as Brown rice , Oats, Wheat and Millet
Vegan ForeverWww@FoodAQ@Com
Your list is good just add the above
EDIT: I did forget to add whole grains as Brown rice , Oats, Wheat and Millet
Vegan ForeverWww@FoodAQ@Com
Don't forget your leafy green veggies!.
Vegetarian Society Info!. Sheet - Iron
http://www!.vegsoc!.org/info/iron!.htmlWww@FoodAQ@Com
Vegetarian Society Info!. Sheet - Iron
http://www!.vegsoc!.org/info/iron!.htmlWww@FoodAQ@Com
If you are worried about it consider MegaFood Blood Builder 100% Whole Food (Iron Supplement)Www@FoodAQ@Com
potatoes the skin is PACKED with iron!.Www@FoodAQ@Com
broccoli
spinach
sprouts
Bran Flakes
figs
datesWww@FoodAQ@Com
spinach
sprouts
Bran Flakes
figs
datesWww@FoodAQ@Com
You forgot nuts! Peanut butter is awesome!. :)Www@FoodAQ@Com