![]() Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI ( 8). In addition to iron, these soy products contain between 10–34 grams of protein per portion and are also a good source of calcium, phosphorus and magnesium. And the same portion of tempeh offers 4.48 mg of iron, or 25% of the DV ( 6, 7). Similarly, 6 ounces of soft tofu offers 2.56 mg of iron, or 14% of the DV. The same portion of natto, a fermented soybean product, offers 15.1 mg, or 84% of the DV ( 4, 5). In fact, soybeans contain around 9.9 mg of it per cup, or 55% of the DV. Soybeans and foods derived from soybeans are packed with iron. Listed below are the varieties containing the most iron, from highest to lowest. Legumes, including beans, peas and lentils, are great sources of iron. Here is a list of 21 plant foods that are high in iron. ![]() ![]() This amount increases to 18 mg per day for menstruating women and to 27 mg per day for pregnant women.Īnd, since non-heme iron tends to be less easily absorbed by our bodies than heme iron, the RDA for vegetarians and vegans is 1.8 times higher than for meat eaters ( 3). However, individual requirements vary based on a person’s gender and life stage.įor instance, men and post-menopausal women generally require around 8 mg of iron per day. The recommended dietary allowance (RDA) is based on an average intake of 18 mg per day. Heme iron is only found in animal products, whereas non-heme iron is only found in plants ( 2). Iron can be found in two forms in foods - heme and non-heme. Iron is an essential nutrient that plays an important role in many bodily functions ( 1).Ī diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia. Certain vegetables, including potatoes and leafy greens, along with nuts, seeds, and legumes, can help you achieve the necessary iron intake on a vegetarian diet.
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