ANS: Question: Iron

3oz (1 serving) of beef has about 3mg of iron in it. To get this much from plants, try:

1 tbs. blackstrap molasses
A 6x slice of watermelon
cup of cooked leafy green vegetables (spinach may have less available iron than other greens)
cup of chickpeas
A little more than 1/2 a cup of cashews
cup walnuts (3.75mg)
cup raisins
cup lima or kidney beans
cup prune juice (5.2mg)
Enriched cereals

You should be eating about 10-18 mg of iron a day. To improve absorption, eat your iron-rich foods with Vitamin C. You can also try cooking in a cast iron pan (tomato sauce cooked in cast iron has about 5.7mg of iron). If all else fails, try a supplement!

For a list of other iron-rich foods, try http://www.umm.edu/blood/aneiron.htm or http://www.vrg.org/nutrition/iron.htm

[By: rocketkoala @ 2011-06-13, 21:26 | Reply | Print ]
Category: Becoming a vegan




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