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Iron rich plant based foods. Iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin. Eating the following 10 foods packed with iron together with sources of vitamin c such as citrus fruits will improve your body s absorption of iron. Tofu is a soy based food that s popular among vegetarians and in some asian. Iron is one of the essential nutrients meaning it s vital we choose food sources with viable iron in them.
5 plant based iron rich foods. Foods with non heme iron are still an important part of a nutritious well balanced diet but the iron contained in these foods won t be absorbed as completely. You might not be familiar with this ancient grain but it is a great addition to a plant based diet. Some plantbased foods contain more iron than others and food preparation can enhance iron absorption.
You absorb between two and 10 percent of the non heme iron that you consume. Iron and its role in the human body. There are several vegetables dark leafy greens in particular legumes seeds grains and dried fruits that contain high amounts of iron. The absorption of non heme iron found in plant foods can be enhanced when those foods are eaten with vitamin c rich good guys like papaya bell peppers broccoli brussels sprouts kiwi pineapple citrus fruits oranges grapefruit strawberries and cauliflower.
For more information iron in a plant based. The final protein rich plant based food on this list is amaranth. By erica carneglia september 11 2020. Although not as easily absorbed as animal based sources plant based foods such as beans grains and vegetables also contain iron.
In fact there are over 20 plant based foods rich in iron among many others all of which help us stay energized and anemia free. Here is a list of 12 healthy iron rich foods. Add these 5 delicious vegetarian iron rich foods to your diet to ensure you re meeting your daily needs. Non heme iron is found in plant based foods such as fruits vegetables and nuts.
For example cooking soaking nuts and seeds and using sprouted seeds and grains. Here are 21 iron rich plant foods for vegetarians and vegans.
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