Thursday, 20 September 2012

Good plant iron sources

Here are some great plant iron sources.

Beans & lentils
lentils, soy, chickpeas, pinto, kidney, black (turtle), baked beans

Nuts
Cashew nuts, pine nuts, hazelnuts

Seeds
Sesame seeds & tahini, pumpkin seeds, sunflower seeds, flaxseed

Mushrooms, potatoes (baked)

Fortified non-dairy milks & yoghurt

Fortified cereals

Quinoa

Fruit
Apricots, Figs (dried), prunes, raisins

Blackstrap molasses

Rye flour

About Iron:

+ Iron is essential for a healthy blood supply as it helps form haemoglobin in red blood cells, which in turn transports and releases oxygen around the body, and  disposes of build ups of carbon dioxide.
+ Vegan and vegetarian diets generally contain more iron than omnivore (meat and dairy) diets because of the higher amount of fruit and vegetables, but it is important to eat Vitamin C at the same time to improve uptake.
+  Absorption of iron from certain vegetables and fruit can be reduced by phytate (a compound in plant cells that interferes with nutrient uptake) and oxalic acid (present particularly in spinach, Swiss Chard, cabbage and rhubarb).
+ It is best to avoid taking zinc (i.e. supplements) or drinking tea,cocoa or coffee while eating iron-rich foods, to further improve your uptake.


Sources of Vitamin C
Fruits: citrus fruits, strawberries, papaya, mango
Vegetables: potatoes, peppers, broccoli, cabbage, leafy greens, tomatoes

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