Plant-Based Sources of Iron
• Iron helps your body do things like move oxygen around, grow hair and skin, strengthen immunity, and keep muscles functioning properly. • There are two types of iron you can find in food: heme, found in animal sources, and non-heme, found in plant sources. • Non-heme iron is not as easily absorbed by your body, so it’s recommended that vegans and vegetarians get a daily iron intake that’s higher than meat-eaters. • That doesn’t mean it’s harder to meet those requirements - you just have to know where to look. Here are some great plant-based sources of iron: • Legumes: Lentils, soybeans, tofu, tempeh, chickpeas, lima beans. • Grains: Quinoa, oatmeal, brown rice, fortified cereals. • Nuts and Seeds: Pumpkin, pine, pistachio, sunflower, cashews, hemp. • Vegetables: Tomato paste, sun-dried tomatoes, spinach, kale, swiss chard, collard greens. • Fruits: Dried apricots, dried figs, raisins, prune juice, olives.
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