Some of the best plant sources of iron include: Legumes: lentils, soybeans, tofu, tempeh, lima beans. Grains: quinoa, fortified cereals, brown rice, oatmeal. Nuts and seeds: pumpkin, squash, pine, pistacio, sunflower, cashews, unhulled sesame. Vegetables: tomato sauce, swiss chard, collard greens,
The good news is that you can get all the iron you need from a vegan diet because there are lots of plant foods containing good amounts of this mineral.
Because vegan diets only contain non-heme iron, vegans should be especially aware of foods that are high in iron and techniques that can promote iron .
If you are a vegetarian, you need to include plenty of iron–rich foods in your diet. You should also take care to combine iron–rich foods with foods that enhance .
Iron nutrition for vegetarians, from the Vegetarian Society.. How we combine iron–rich foods with those that contain vitamin C can have a significant effect on .