How to Find Sources of Iron for Vegetarians
Be aware that the iron in flesh food is more easily absorbed than the iron derived from plant food., Choose rich sources of iron., Add tofu and tempeh to your diet., Be careful of drinking tea and coffee in excessive amounts., Use iron cookware for...
Step-by-Step Guide
-
Step 1: Be aware that the iron in flesh food is more easily absorbed than the iron derived from plant food.
In order to get the iron adequately from plant food, there must be vitamin C present.
Be sure to include plenty of vitamin C sources with every meal.
For example:
Combine cereal and whole grains with berries; or a lentil soup with a tomato salad. -
Step 2: Choose rich sources of iron.
Rich sources of iron include enriched cereals and breads, legumes, dark, leafy green vegetables, nuts and seeds and some dried fruits (apricots, prunes, and figs).Brewers yeast and molasses are another good source., These are good sources of iron as well as protein. , They contain polyphenols.
These bind with iron and make it harder to be taken up by the body., Using iron cookware to cook acidic foods can result in more iron being in your food., Vegetarians do not suffer from anemia in greater numbers than omnivores.Eat from a variety of foods. , Lunch:
Egg sandwich on wholemeal bread with tomato and watercress; baked potato filled with baked beans or soy protein (TVP), topped with cheese and served with lettuce, cucumber, and tomato.
Dinner:
TVP casserole with potatoes, pumpkin and broccoli; baked beans on wholemeal toast and a salad; a vegetable stir-fry with walnuts or cashews and brown rice; a red lentil stew with spinach. , -
Step 3: Add tofu and tempeh to your diet.
-
Step 4: Be careful of drinking tea and coffee in excessive amounts.
-
Step 5: Use iron cookware for preparing cooked foods.
-
Step 6: Eat a balanced diet.
-
Step 7: Try the following iron packed ideas: Snacks: 1 slice wholemeal bread with Marmite or Vegemite spread; large handful/ 1/4 cup of raw nuts such as pistachios
-
Step 8: cashews (not real nuts)
-
Step 9: almonds
-
Step 10: Brazil nuts
-
Step 11: and walnuts; a tablespoon of seeds or nuts such as pumpkin seeds
-
Step 12: sunflower seeds or pine nuts; 10 dried apricots.
-
Step 13: Finished.
Detailed Guide
In order to get the iron adequately from plant food, there must be vitamin C present.
Be sure to include plenty of vitamin C sources with every meal.
For example:
Combine cereal and whole grains with berries; or a lentil soup with a tomato salad.
Rich sources of iron include enriched cereals and breads, legumes, dark, leafy green vegetables, nuts and seeds and some dried fruits (apricots, prunes, and figs).Brewers yeast and molasses are another good source., These are good sources of iron as well as protein. , They contain polyphenols.
These bind with iron and make it harder to be taken up by the body., Using iron cookware to cook acidic foods can result in more iron being in your food., Vegetarians do not suffer from anemia in greater numbers than omnivores.Eat from a variety of foods. , Lunch:
Egg sandwich on wholemeal bread with tomato and watercress; baked potato filled with baked beans or soy protein (TVP), topped with cheese and served with lettuce, cucumber, and tomato.
Dinner:
TVP casserole with potatoes, pumpkin and broccoli; baked beans on wholemeal toast and a salad; a vegetable stir-fry with walnuts or cashews and brown rice; a red lentil stew with spinach. ,
About the Author
Joseph Graham
Dedicated to helping readers learn new skills in hobbies and beyond.
Rate This Guide
How helpful was this guide? Click to rate: