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Simple low carb meal plan. Liver and other. Tofu tempeh natto and soybeanssoybeans and foods derived from soybeans are packed with iron. 21 vegetarian foods that are loaded with iron 1.
Soybean is one of the highest iron rich foods. Chickpea is another excellent veg source of iron. 2 as a vegetarian the non heme are the foods you should focus on getting more of.
Other types of bean including those below also contain high amounts of iron per cup. It is a light brown colored legume. Vitamin c ascorbic acid helps to increase the absorption of iron and in particular the non haem form of iron prevalent in the vegetarian diet.
474 mg black eyed peas. 12 healthy foods that are high in iron 1. Chia seeds are among the most nutritious foods on the planet.
Tofu spinach cannelloni 33 ratings tasty tofu is a vegetarians best friend and this cannelloni dish packed with protein and iron is sure to be a freezable favourite 1 hr and 25 mins. 359 mg red kidney beans. This is the form of iron added to iron enriched and iron fortified foods.
Garbanzo beans or chickpeas. Iron rich foods for vegans and vegetarians. Shellfish is tasty and nutritious.
1 dried seaweed spirulina 285 mg of fe100g. Our bodies are less efficient at absorbing nonheme. All shellfish is high in iron but clams oysters and mussels are.
Phytates phytic acid found in grains bread and pasta also have a similar effect. Spinach provides many health benefits but very few calories. Although this is non heme iron which isnt.
Iron in plant foods such as lentils beans and spinach is nonheme iron. 100 grams of raw soybeans contain 157 mg of iron. 3 morel mushrooms.
This form of iron is primarily from plant sourceslegumes leafy greens like spinach enriched cereals and grains tofu nuts and seeds dried fruit and vegetables like asparagus and broccoli. Lentil is a. 2 chia seeds 164 mg of fe100g.
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