Iron - Its all About Oxygen in your Blood
What we often hear after the protein discussion is well "What about Iron?" So here we are.
Nutritionists suggest we need around 10-30 mg of iron per day. Those in the higher range are generally women going through pregnancy or menstruation. For this little page we have used 20mg as the base point. Though you can easily consume more. We have listed many food choices with high Iron content. So there is always options to stay plant based. I was surprised by many foods in the list. Tahini, parsley and oats? What I am going to explore is growing our own soy beans on a balcony. Maybe even some home made soy sauce could be happening. Stay tuned. I hope this little fact find may help you become more informed and feeling healthier. I certainly am feeling much more bounce in my step. Iron Rich Foods |
Why Iron?
Iron provides the nutrients for red bloods cells, hemoglobin, the red blood cells transport the oxygen from your lungs to the rest of your body. Its all about energy and life. Whats a daily intake of approximately 20 milligrams of iron look like? Option 1 = 20.1mg iron Soy Beans - 50 grams = 8mg iron Cashews - 50 grams = 3.4mg iron Black beans - 100 grams = 8.7mg iron |
Food
Soy Beans Sesame Seeds Tahini Black Beans Bean, kidney, raw Cashews Chick Peas Parsley, continental, raw Tofu Sunflower seeds Oats, rolled Peanuts Quinoa Pistachios Almonds Falafel Lentils Olive, green, raw Olives, black Seaweed Tempeh Corn, sweet, raw Spinach, Chinese, raw Spinach, English, raw Silverbeet, raw Persimmon, raw, peeled Lima Beans Coconut, fresh Hummus Edemame Buckwheat Asparagus, raw Leek, raw Mulberry, raw Garlic, raw, peeled Spinach, Water, raw Cabbage, white, raw Bean, broad, raw Chives, raw Chives, raw, Chinese Passionfruit, raw Onion, spring, raw Pea, green, raw Brussels sprout, raw Artichoke, raw, Globe Chili, green, raw Capsicum, red, raw Chili, red, raw Semolina, cooked Shallot, raw, peeled Bean sprouts, raw Bean, green, raw Melon, bitter, raw Grape, green raw, Grape, red raw, Chicory, raw Lettuce, raw, common Endive, raw Beetroot, raw, peeled Cabbage, mustard, raw Cabbage, raw, Chinese Cabbage, red, raw Potato, Pale skin, raw, peeled Pumpkin Nugget, raw, peeled Broccoli, raw Fennel, raw Pumpkin, butternut, raw, peeled Quince, raw, peeled Avocado, raw Custard Apple, raw, peeled Ginger, raw, peeled Lemon, raw, peeled Lime, raw, peeled Okra, raw Parsnip, raw, peeled Sweet Potato, white, raw, peeled Taro, raw, peeled Mushroom, common,raw Tangelo, raw, peeled Squash, Button, raw Onion, mature, brown, raw peeled Apricot, raw Cauliflower, raw Strawberry, raw Swede, raw, peeled Zucchini, golden, raw Zucchini, green, raw Grapefruit, raw, peeled Capsicum, green, raw Tomato, cherry, raw Tomato, common, raw Banana, common, raw, peeled Carrots Cherry, raw Cucumber, common, raw, peeled Fig, raw Guava, raw, Hawaiian Kiwifruit, raw, peeled Loquat, raw, peeled Lychee, raw, peeled Nectarine, raw Pawpaw, raw, peeled Peach, raw Pineapple, raw, peeled Plum, red flesh, raw Plum, yellow flesh, raw Pomegranate, raw, peeled Prickly Pear, raw, peeled Radish, red, raw Turnip, white, raw, peeled Rhubarb, raw Banana, Sugar, raw, peeled Celery, raw Eggplant, raw Mandarin, Ellendale, raw, peeled Mango, raw, peeled Melon, Honey Dew, raw, peeled Onion, mature, white, raw, peeled Pears, Rice Rockmelon, raw, peeled |
Mg of Iron per 100g
15.70 14.60 9.00 8.70 8.20 6.70 6.20 6.20 5.40 5.30 4.70 4.60 4.57 3.90 3.70 3.40 3.30 3.30 3.30 2.90 2.70 2.70 2.70 2.70 2.53 2.50 2.40 2.40 2.40 2.30 2.20 2.10 2.10 1.90 1.70 1.70 1.67 1.60 1.60 1.60 1.60 1.50 1.50 1.40 1.30 1.30 1.20 1.20 1.20 1.20 1.00 1.00 1.00 0.98 0.98 0.90 0.90 0.82 0.80 0.80 0.80 0.80 0.80 0.80 0.70 0.70 0.70 0.70 0.60 0.60 0.60 0.60 0.60 0.60 0.60 0.60 0.60 0.50 0.47 0.43 0.42 0.40 0.40 0.40 0.40 0.40 0.40 0.36 0.34 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.30 0.29 0.26 0.20 0.20 0.20 0.20 0.20 0.20 0.20 0.20 0.20 0.20 0.20 0.11 0.11 0.10 0.10 0.10 |
Citrus likely bolsters your uptake of IronSimple Citrus added to your iron intake may just increase your uptake of iron in a major way.
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