Lentils, chickpeas, beans, tofu, cashews, chia seeds, ground flaxseeds, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa, and fortified breakfast cereals. There are many factors that affect the amount of iron the body can absorb from the diet. Blackstrap molasses is the best source of non-heme iron. Just 2 tablespoons contain 7.2 milligrams of iron.
Molasses contains higher amounts of sugar, so its consumption should be limited. Adding 2 tablespoons of pumpkin seeds to food will provide 3 mg of iron. A 150 ml glass of fruit juice will provide vitamin C. Toast with beans is an advantage for an iron-rich meal, as 200 g of baked beans provide 2.8 mg of iron.
Finish your meal with a kiwi to get the most iron from your meal. Cook 75 g of dry whole wheat pasta and your food will contain 2.4 mg of iron. Alternatively, mix in some kale for a touch of vitamin C. Cook 50 g of quinoa and mix them into a salad for 3.9 mg of iron.
Squeeze a little lemon or lime juice on top for a spicy flavor and increase iron. Eating a sandwich with 2 slices of whole wheat bread will provide 1.8 mg of iron with the bread alone. Add some sliced bell pepper for a touch of crunch and vitamin C. Tofu is a bean curd that manufacturers make by coagulating soy milk.
It is popular with vegans and vegetarians, as it contains significant amounts of protein, iron and calcium. A half-cup serving of tofu contains 6.65 mg of iron and about 10 g of protein. So the problem is, if vegans are more likely to develop iron deficiency, what are the best vegan sources of iron available? Where to find iron for vegans? Not all sources of iron are the same, so it's important that you do your research and find the right foods that help you absorb as much iron as possible. So, without feeling the need to eat animal products to get enough iron into the body, what non-heme or vegetable sources will suffice? Now we'll look at the best vegan sources of iron to help you prevent iron deficiency.
Now that you know the best vegan sources of iron, find out which are the best sources of vitamin E for vegans. Getting enough iron from current food sources is already difficult, and adding a vegan diet to the mix can make it even more difficult. There is a misconception that a vegan diet lacks iron; however, vegans are no more likely to develop iron deficiency anemia than the general population. Vegetarian foods can be excellent sources of iron, especially when people eat them in combination with a vitamin C-rich food.