Iron Rich Plant Based Foods

You absorb between two and 10 percent of the non heme iron that you consume.

Iron rich plant based foods.

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. September 11 2020 0 views. Here are 21 iron rich plant foods for vegetarians and vegans. 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.

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. 5 plant based iron rich foods. Add these 5 delicious vegetarian iron rich foods to your diet to ensure you re meeting your daily needs. For more information iron in a plant based.

Here is a list of 12 healthy iron rich foods. By erica carneglia september 11 2020. For example cooking soaking nuts and seeds and using sprouted seeds and grains. There are several vegetables dark leafy greens in particular legumes seeds grains and dried fruits that contain high amounts of iron.

Some plantbased foods contain more iron than others and food preparation can enhance iron absorption. Tofu is a soy based food that s popular among vegetarians and in some asian. Although not as easily absorbed as animal based sources plant based foods such as beans grains and vegetables also contain iron. Non heme iron is found in plant based foods such as fruits vegetables and nuts.

Consuming plant foods like legumes and quinoa that are rich in the amino acid lysine together with your iron rich meals may increase iron absorption. Iron is one of the essential nutrients meaning it s vital we choose food sources with viable iron in them. Add blackstrap molasses to your favorite hot drink use it as a glaze in cooking or substitute it for white sugar in baking for a delicious plant based iron boost. The final protein rich plant based food on this list is amaranth.

Iron is found in the red blood cells of your blood called hemoglobin and in muscle cells called myoglobin. 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.