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Iron is a crucial mineral that our body needs to function properly. It plays a vital role in carrying oxygen throughout our body, strengthening our immune system, and aiding in the production of red blood cells. While this mineral is primarily found in animal products, it is still possible to meet the daily recommended intake on a plant-based diet.
Plant-based Foods High in Iron
Leafy greens such as spinach, kale, collard greens, and Swiss chard are excellent sources of iron. One cup of cooked spinach contains approximately 6.4 milligrams of iron, making it one of the most iron-rich foods available. Other vegetables such as broccoli, green beans, and Brussel sprouts are also good sources of iron.
Nuts and seeds such as pumpkin seeds, sunflower seeds, cashews, almonds, and pistachios are also high in iron. Additionally, tofu and tempeh are also good sources of iron. One cup of tofu contains approximately 6 milligrams of iron.
Iron-rich Vegetarian Foods
For those who prefer a vegetarian diet, there are plenty of options available that are high in iron. Legumes such as lentils, chickpeas, and black beans are excellent sources of iron. Just one cup of cooked lentils contains approximately 6.59 milligrams of iron, making it a great addition to any vegetarian meal plan.
Whole grains such as quinoa, brown rice, oats, and barley are also rich in iron. Additionally, fortified cereals and bread are also good sources of iron for those who are unable to consume other iron-rich foods.
How to Ensure You Get Enough Iron
While it is possible to meet the daily recommended intake of iron on a plant-based diet, it is important to be intentional in food choices and meal planning. Consuming foods high in vitamin C, such as citrus fruits, can help increase the absorption of iron in the body. Cooking with cast iron pans and pots can also increase iron intake.
It is recommended that adult men and postmenopausal women consume 8 milligrams of iron per day, while women of childbearing age and vegetarians should consume 18 milligrams per day. By incorporating a variety of iron-rich foods into your diet and paying attention to meal planning, it is possible to meet these daily requirements on a plant-based diet.
Don’t let the misconception that plant-based diets don’t provide enough iron hold you back from a nutritious and healthy lifestyle. With some intentionality in food choices, it is possible to enjoy a plant-based diet while still meeting your daily recommended intake of iron.
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