What foods are high in iron?details!!?!
Answers: as a vegitarian, i cant get iron from meat so.. what foods that is vegetarian friednly got iron?
Iron is an essential nutrient because it is a central part of hemoglobin which carries oxygen in the blood. Iron deficiency anemia is worldwide health problem which is especially common in young women and in children.
Iron is found in food in two forms, heme and non-heme iron. Hemeiron, which makes up 40 percent of the iron in meat, poultry, and fish is well absorbed. Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed. Some might expect that since the vegan diet contains a form of iron which is not that well absorbed, vegans might be prone to developing iron deficiency anemia. However, recent surveys of vegans and vegetarians (1, 2, 3) have shown that iron deficiency anemia is no more common among vegetarians than among the general population.
The reason for the satisfactory iron status of many vegans may be that commonly eaten foods are high in iron, as Table 12 (see below)shows. In fact, if the amount of iron in these foods is expressed as milligrams of iron per 100 calories, many foods eaten by vegans are superior to animal-derived foods. This concept is illustrated in Table13 (see below). For example, you would have to eat 340 calories of sirloin steak to get the same amount of iron as found in 100 calories of spinach.
Another reason for the satisfactory iron status of vegans is that vegan diets are high in vitamin C. Vitamin C acts to markedly increase absorption of non-heme iron. Adding a vitamin C source to a meal increases non-heme iron absorption up to six-fold which makes the absorption of non-heme iron as good or better than that of heme iron(4).
Fortunately, many vegetables, such as broccoli and bok choy, whichare high in iron are also high in vitamin C so that the iron in these foods is very well absorbed. Commonly eaten combinations, such as beans and tomato sauce or stir-fried tofu and broccoli, also result in generous levels of iron absorption.
It is easy to obtain plenty of iron on a vegan diet. Table 14 (see below) shows several menus which would meet the RDA (5) of 15 milligrams of iron per day for an adult woman. Men and post-menopausal women need about one-third less iron, 10 milligrams daily.
Some foods reduce iron absorption. Tea has tannin in it which binds iron in the intestines and decreases its absorption. Therefore, if you drink tea, drink it between meals. Herbal teas do not contain tannin and are an alternative to regular tea.
Table 12: Iron Content of Selected Vegan Foods
FOOD AMOUNT IRON (mg)
Tofu, firm 4 oz 0.7-13.2
Soybeans, cooked 1 cup 8.8
Lentils, cooked 1 cup 6.6
Tofu, regular 4 oz 0.7-6.6
Blackstrap molasses 2 Tbsp 6.4
Quinoa, cooked 1 cup 5.3
Kidney beans, cooked 1 cup 5.2
Chickpeas, cooked 1 cup 4.7
Pinto beans, cooked 1 cup 4.5
Black-eyed peas, cooked 1 cup 4.3
Seitan 4 oz 4.0
Swiss chard, cooked 1 cup 4.0
Tempeh 1 cup 3.8
Black beans, cooked 1 cup 3.6
Turnip greens, cooked 1 cup 3.2
Prune juice 8 oz 3.0
Spinach, cooked 1 cup 2.9
Potato 1 medium 2.8
Beet greens, cooked 1 cup 2.7
Soy yogurt, plain 1 cup 2.7
Sesame seeds 2 Tbsp 2.6
Tahini 2 Tbsp 2.6
Peas, cooked 1 cup 2.5
Lima beans, cooked 1 cup 2.3
Sunflower seeds 1/4 cup 2.3
Figs, dried 5 medium 2.1
Cashews 1/4 cup 2.0
Apricots, dried 10 halves 2.0
Bulgur, cooked 1 cup 1.8
Bok choy, cooked 1 cup 1.8
Raisins 1/2 cup 1.6
Watermelon 1/8 medium 1.
Soymilk, plain 8 oz 1.5
Millet, cooked 1 cup 1.5
Tomato juice 8 oz 1.4
Almonds 1/4 cup 1.3
Kale, cooked 1 cup 1.2
Brussel Sprouts 1 cup 1.2
Broccoli, cooked 1 cup 1.1
Green beans, cooked 1 cup 1.1
Prunes 5 medium 1.0
veg have iron (some). consider apple, will do???
I'm sorry but I don't know. Try an Iron Substitute.
Baked potatoe with skin, Total cereal.
Cauliflower. Spinach
i'm just going to list a few vegan sources, but i've added links to find out more about it.
broccoli
potato with the skin
enriched whole-grain bread and cereals
dried fruits
green beans
tomato juice
dried beans and legumes
it's actually true that using an iron skillet will increase the iron in food, but i haven't been able to find out how much of an increase it is.
and if you're worried about your iron levels, go have them checked. i know a lot of people who just decided that they're anemic and i promise you iron is not something to fool around with! i genuinely am anemic and have to monitor my levels because too much causes me physical pain (it's like stomach flu-zilla).
spinach is full of iron and brocolli is good to
Green leafy vegetables...
Spinach
Chard
Mustard Greens
Beet greens...etc