Health | June 03, 2010 | 9 comments

Eating Vegan: Where Do You Get Your Iron?

source: http://eatdrinkbetter.com/2010/06/02/eating-vegan-where-do-you-get-your-iron/

Image
glueandglitter
Most folks associate dietary sources of iron with animal foods like red meat and eggs. Fortunately, there are lots of veggie sources of iron, and with a little bit of knowledge, it’s easy to work sufficient iron into a vegan diet.

The tricky thing about dietary iron is that there are two sorts: heme and non-heme. Non-heme iron is the type found in plant sources of iron, and it is harder for the body to absorb than heme iron.

That said, according to the Vegetarian Resource Group, iron isn’t as big a concern for most vegans for a couple of different reasons:

http://eatdrinkbetter.com/2010/06/02/eating-vegan-where-do-you-get-your-iron/
  1. groups:
    Health,   Veganism,   Vegetarians & Vegans,   Green Living
  2. tags:
    Health,  Nutrition,  Vegan,  iron,  6 more
  3.     
    |

9 comments // Eating Vegan: Where Do You Get Your Iron?

  • EthicalVegan
    • +1
      EthicalVegan  

    • Iron-Rich Foods (in Miligrams)...

      Iron in Breads, cereals, and grains

      Bran flakes, 1 cup 11.0
      Oatmeal, 1 packet 6.3
      Pasta, 1 cup, cooked 1.7
      Samolina, Cream of wheat, 1/2 cup cooked 5.5
      Wheat germ, 2 tablespoon 1.2
      Whole wheat bread, 1 slice 0.9
      White bread, 1 slice 0.7

      Iron in Vegetables (1/2 cup cooked)

      Sea vegetables 18.1-42.0
      Swiss chard 2
      Turnip greens 1.6
      Sweet potatoes, canned 1.7
      Turnip greens 1.6
      Pumpkin, cooked 1.7
      Potato, baked with skin 1.7
      Turnip greens 1.6
      Prune juice, 4 oz 1.5
      Spinach cooked 1.5
      Beet greens cooked 1.4
      Potato, 1 large 1.4
      Bok choy cooked 0.7
      Peas, cooked 0.65
      Green beans, cooked 0.60
      Tomato juice 0.6
      Broccoli, cooked 0.55
      Watermelon, 1/8 medium 0.5

      Iron in Legumes (1/2 cup cooked)

      Lentils 3.2
      Black eye beans 2.6
      Navy beans 2.5
      Pinto beans 2.2
      Lima beans 2.2
      Kidney beans Rajmah 1.5
      Chick peas (200 g) 6.2

      Iron in Soy foods (1/2 cup cooked)

      Tofu 6.6
      Soybeans 4.4
      Tempeh 1.8
      Soy milk 0.9

      Iron in Nuts/Seeds (2 Tablespoons)

      Pumpkin seeds 2.5
      Figs, dried, 5 2.0
      Dried apricot, 5 1.6
      Almond, 1/4 cup 1.3
      Tahini 1.2
      Sesame 1.2
      Sunflower seeds 1.2
      Cashew nuts 1.0

    • 1 year ago
  • glueandglitter
  • artemis6
  • glueandglitter
  • artemis6
    • 0
      artemis6  
    • glueandglitter:

      In my whole life I have rarely eaten red meat , was vegan for 10 years or so . I have had an ulcer for the last few months ( non absorption of food leading to extreme malnourishment ) , and have gotten very ill , my heart especially . I went to my naturopath who suggested I eat buffalo and or beef for a bit . So , you see , it is a lot more that lack of iron . I cannot digest eggs , and some other things , but I do need the protein to rebuild my heart , which has been quite damaged , at this point . I use animal products medicinally . Moderation in all things .

    • 1 year ago
  • glueandglitter
  • artemis6
    • 0
      artemis6  
    • glueandglitter:

      Thanks , For the ulcers , I took gentian violet and scullcap . Herbs are the best , but these things take time . Now that I can eat ( I wasn't able to eat ,hence the even more malnourishment ) I need to rebuild what waisted away . Feeling better slowly .

    • 1 year ago
  • EthicalVegan
  • artemis6
more from Health:
from the community

top videos