Iron Rich Foods Vegan Pdf. The good news is that you can get all the iron you need from a vegan diet because there are lots of plant foods containing good amounts of this mineral. Lentil spinach soup (1 cup lentils [6.6 mg ] + ½ cup cooked spinach [3.2 mg]) with bell pepper salad = 9.8 mg iron snack:
Dried beans and dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat. 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. Haem iron (from animal foods) 2.
How to improve iron absorption from food.
Iron rich foods and low calorie intake. Foods rich in iron include seafood, vegetables, meat and poultry, breads and cereals, beans, and fruit. Lentil spinach soup (1 cup lentils [6.6 mg ] + ½ cup cooked spinach [3.2 mg]) with bell pepper salad = 9.8 mg iron snack: ⅓ cup rolled oats (1.2 mg) cooked with 1.5 oz raisins (1 small box, 0.8 mg iron) = 2 mg iron snack:
