15 Iron-Rich Vegan Food Combinations - Vegetarian Recipes Blogs

15 Iron-Rich Vegan Food Combinations



Today I?m checking in with a continuation of my series of posts on nutrient-rich combinations of plant foods. First I tackled protein, and then I addressed calcium. Today I?m chatting about iron within a vegan diet, and I?m offering you 15 iron-rich combinations of plant food, along with ideas for how to enjoy them.
All About Iron
Iron is needed by red blood cells in order to deliver oxygen throughout the body. It?s essential for energy maintenance, and it also plays a role in DNA synthesis and immunity. Iron deficiency is the most common nutrient deficiency worldwide, and it?s more common among women than men, in part because women lose iron through menstruation. Low iron stores lead commonly to iron-deficiency anemia; symptoms include fatigue, pallor, dizziness, rapid heartbeat, and shortness of breath. When we think about iron, our minds might immediately turn to red meat, liver, or any of the foods we were told to eat for iron when we were growing up. It?s true that red meat is a great source of iron, but so are many plant foods, including lentils, soybeans, and leafy greens; in fact, an average serving of lentils contains more iron than a 3-ounce serving of beef. A cup of cooked turnip greens or beet greens contains about 20%. Surveys of vegans show them to be at no greater risk for iron deficiency than omnivores [1, 2], and some research suggests that vegans may consume more iron, on average, than do non-vegans [3].
Vegan Diets and Iron Absorption
In spite of the fac...
Fuente de la noticia: thefullhelping
URL de la Fuente: http://www.thefullhelping.com/

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