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 between 10-30 mg of iron per day. Those in the higher range are generally women going through pregnancy or menstruation. For this brief guide, we have chosen 20 mg as the reference point for iron intake. You have the freedom to consume more. We have listed many food choices with high iron content. So there are always options to stay plant-based. I was surprised by many foods on the list. Are tahini, parsley, and oats on the menu? What I am going to explore is growing our soybeans on a balcony. Perhaps we could even make some homemade soy sauce. Stay tuned. I hope this little fact-finding may help you become more informed and feel healthier. I certainly am feeling much more bounce in my step. Iron Rich Foods |
Why Iron?
Iron provides the nutrients for red blood cells, haemoglobin, and the red blood cells transport the oxygen from your lungs to the rest of your body. It's all about energy and life. What does a daily intake of approximately 20 milligrammes of iron look like? Option 1 = 20.1mg iron Soybeans—50 grammes = 8 mg iron Cashews—50 grammes = 3.4mg iron Black beans—100 grammes = 8.7mg iron |
Food
Soybeans Sesame Seeds Tahini Black Beans Bean, kidney, raw Cashews Chickpeas 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 Edamame 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, honeydew, 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.
|