How To Get More Iron On Plant Based Diet

A plant-based diet is becoming increasingly popular as people become more aware of the health benefits associated with it. However, one of the main concerns for those who are considering switching to a plant-based diet is how to get enough iron. Iron is an essential mineral that is necessary for the production of red blood cells, which carry oxygen throughout the body. Without enough iron, people can become anemic, which can lead to fatigue, weakness, and other health problems. Fortunately, there are a variety of plant-based foods that are high in iron and can help people meet their daily iron needs.

What is Iron?

Iron is an essential mineral that is necessary for the production of hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Iron is also important for energy production, immune system function, and cognitive development. The recommended daily intake of iron for adults is 8-18 mg per day, depending on age and gender.

Foods High in Iron

There are a variety of plant-based foods that are high in iron. These include:

• Legumes: Legumes such as beans, lentils, and peas are excellent sources of iron. One cup of cooked lentils contains 6.6 mg of iron, while one cup of cooked black beans contains 4.5 mg.

• Nuts and Seeds: Nuts and seeds are also good sources of iron. One ounce of pumpkin seeds contains 4.2 mg of iron, while one ounce of almonds contains 3.4 mg.

• Whole Grains: Whole grains such as quinoa, oats, and brown rice are also good sources of iron. One cup of cooked quinoa contains 2.8 mg of iron, while one cup of cooked oats contains 2.4 mg.

• Dark Leafy Greens: Dark leafy greens such as spinach, kale, and Swiss chard are also high in iron. One cup of cooked spinach contains 6.4 mg of iron, while one cup of cooked kale contains 1.2 mg.

• Dried Fruit: Dried fruit such as raisins, apricots, and dates are also good sources of iron. One cup of raisins contains 3.3 mg of iron, while one cup of dried apricots contains 2.2 mg.

Tips for Increasing Iron Intake

In addition to eating foods that are high in iron, there are a few other tips that can help people increase their iron intake on a plant-based diet.

• Eat Iron-Rich Foods with Vitamin C: Vitamin C helps the body absorb iron more efficiently. Eating iron-rich foods with foods that are high in vitamin C, such as citrus fruits, bell peppers, and broccoli, can help increase iron absorption.

• Avoid Calcium-Rich Foods: Calcium can interfere with iron absorption, so it is best to avoid eating calcium-rich foods, such as dairy products, at the same time as iron-rich foods.

• Cook in Cast Iron Pans: Cooking in cast iron pans can help increase the amount of iron in food.

• Take an Iron Supplement: If you are still having trouble getting enough iron, you may want to consider taking an iron supplement.

FAQs

Q: What is the recommended daily intake of iron?

A: The recommended daily intake of iron for adults is 8-18 mg per day, depending on age and gender.

Q: What are some good sources of iron on a plant-based diet?

A: Some good sources of iron on a plant-based diet include legumes, nuts and seeds, whole grains, dark leafy greens, and dried fruit.

Q: How can I increase my iron absorption?

A: Eating iron-rich foods with foods that are high in vitamin C, such as citrus fruits, bell peppers, and broccoli, can help increase iron absorption. You may also want to consider taking an iron supplement.