Vegan Foods With B12 And Iron. Half a cup tofu contains 6.6 mg of iron whereas a cup of cooked soybeans. • the latest rda for men, women, children, and pregnant and breastfeeding mothers • delicious recipes that employ the food combinations referenced above,
Vegetarian and vegan sources of iron include beans, lentils, tofu, dark leafy greens, dark chocolate, whole grains, mushrooms, seeds, nuts, pumpkin, squash, and salad greens. The recommended intake of b12 for an adult ranges from 2 to 3 µg per day; The only reliable vegan sources of b12 are foods fortified with b12 (including some plant milks, some soy products and some breakfast cereals) and b12 supplements, such as our very own veg 1.
The daily value for zinc is 11mg per day.
Very low b12 intakes can cause anaemia and nervous system damage. B12 is found almost only in the animal world. Foods in the top left (e.g. The recommended intake of b12 for an adult ranges from 2 to 3 µg per day;
