Iron

What does iron do?
Iron is an important mineral that your body needs to make hemoglobin, a protein in red blood cells. Red blood cells help carry oxygen throughout your body.

How much do I need?
The Recommended Daily Allowances vary for gender, age, pregnancy, and lactation.

Are supplements recommended?
Consult a health care professional if you have symptoms of iron deficiency anemia. There is a risk of toxicity. Excessive iron occurs most often from taking high-dosage supplements when not needed or from having a genetic condition that stores too much iron. The maximum daily intake unlikely to cause harmful effects is 40 mg for children 14 and under and 45 mg for all adults over 14.

What are some good plant food sources of iron?
SPINACH, LEGUMES, PUMPKIN SEEDS, BROCCOLI, TOFU, DARK CHOCOLATE
Iron from food comes in two forms: heme and non-heme. Heme is found only in animal flesh like meat, poultry, and seafood. Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens. Heme iron is better absorbed by the body than non-heme iron. Vegetarians may develop IDA if they do not include adequate non-heme iron foods in the diet. Because non-heme iron is not well-absorbed, either greater quantities of these foods my be required or careful attention is needed in how they are eaten to improve absorption (consuming with vitamin C-rich foods while avoiding eating with calcium-rich foods, calcium supplements, or tea). It is possible to obtain enough iron in a vegetarian/vegan diet with careful planning.

Source: Harvard School of Public Health

Iron-Rich Plant Foods

Spinach Facts

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

Broccoli Facts

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.