Vegan Dietary Sources Of Iron

Vegetarians and vegans should be concerned about the iron status and intake.

Vegan dietary sources of iron. Here s a quick visualization that i find useful for a topic like this. Tomatoes are also a great source of vitamin c which helps increase. They are also an important source of beta carotene vitamin k and vitamin c.

Iron absorption is increased markedly by eating foods containing vitamin c along with foods containing iron. These top 10 high iron foods for vegans and vegetarians can help boost your levels. The best overall vegan iron sources.

Half a cup tofu contains 6 6 mg of iron whereas a cup of cooked soybeans. 24 prunes 0 9 mg of fe 100g. Here is a list of such vegetarian foods that are rich in iron.

Dried beans and dark green leafy vegetables are especially good sources of iron even better on a per calorie basis than meat. Soybean is one of the highest iron rich foods. 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.

All these are excellent vegan sources of iron. Brussels sprouts are a very good source of vitamin b9 vitamin b6 manganese choline dietary fiber vitamin b1 copper phosphorus potassium and omega 3 fatty acids. Iron in the vegan diet.

Dietary iron there are two types of iron in food. 100 grams of raw soybeans contain 15 7 mg of iron. Below is a simple bubble chart that compares the amount of iron in a food to the number of calories it has click to enlarge.