By
Diane Vukovic
There are a lot of plant-based foods which are chock full of iron. But, unfortunately for vegetarians and vegans, the iron in these foods isn't always very absorbable by the body.
There are a lot of plant-based foods which are chock full of iron. But, unfortunately for vegetarians and vegans, the iron in these foods isn't always very absorbable by the body.
Natural chemicals
which are frequently found in plant foods decrease our bodies' ability
to absorb iron (bioavailability). These main iron blockers are:
With bioavailability taken into consideration, here are the real best vegan sources of iron.
(*Note that the amount of iron listed in milligrams doesn't represent the amount which your body will actually absorb!)
Fruits
These fruits contain a significant amount of iron. They also have relatively low levels of oxalic acid and phytates plus high levels of vitamin C (which increases iron absorption):
These vegetables still do contain oxalic acid. However, the levels are relatively low while still providing a significant amount of iron:
Grains, beans and legumes tend to be very high in phytic acid. However, they also often have very high levels of iron. Even if the phytic acid blocks a significant amount of iron from being absorbed, the foods are still often good vegetarian sources of iron. These are the best grains, beans, and legumes for iron because they have lower levels of phytic acid while still providing high amounts of iron:
TIP: Add a splash of lemon juice or apple cider vinegar to the soaking water of your beans, grains or seeds. This breaks down phytic acid!!!
Other
These foods are some of the best vegetarian sources of iron you will find:
- Phytic Acid: High amounts found in seeds and whole grains.
- Oxalic Acid: High amounts found in dark leafy greens, chocolate, tea, coffee, and some berries.
- Polyphenols: High amounts found in soy, peanuts, whole grains, tea, and many fruits and vegetables.
With bioavailability taken into consideration, here are the real best vegan sources of iron.
(*Note that the amount of iron listed in milligrams doesn't represent the amount which your body will actually absorb!)
Fruits
These fruits contain a significant amount of iron. They also have relatively low levels of oxalic acid and phytates plus high levels of vitamin C (which increases iron absorption):
- Raisins: 1 cup = 3.1 milligrams
- Prune juice: 1 glass = 3 milligram s
- Olives: 10 jumbo = 3 milligrams
- Avocado: 1 fruit = 1.1 milligrams
- Dried apricots: 10 halves = 1 milligram
These vegetables still do contain oxalic acid. However, the levels are relatively low while still providing a significant amount of iron:
- Asparagus: 1 cup = 4.4mg
- Endive: 1 head = 4.3mg
- Peas: 1 cup = 2.5 mg
- Acorn squash: 1 cup = 1.9mg
- Dandelion greens: 1 cup raw = 1.7mg
Grains, beans and legumes tend to be very high in phytic acid. However, they also often have very high levels of iron. Even if the phytic acid blocks a significant amount of iron from being absorbed, the foods are still often good vegetarian sources of iron. These are the best grains, beans, and legumes for iron because they have lower levels of phytic acid while still providing high amounts of iron:
- Lentils: 1 cup = 6.6mg
- Chick peas: 1 cup = 4.7mg
- Quinoa: 1 cup = 2.8mg
- Wheat germ: 1 ounce = 1.8mg
- Sprouted beans or seeds
TIP: Add a splash of lemon juice or apple cider vinegar to the soaking water of your beans, grains or seeds. This breaks down phytic acid!!!
Other
These foods are some of the best vegetarian sources of iron you will find:
- Morel mushrooms: 1 cup = 8mg
- Brewer's yeast: 1 ounce = 5mg
- Spirulina: 1 teaspoon = 5mg
- Blackstrap molasses: 1 tablespoon = 3mg
Click the link to find out more about iron and bioavailability at http://www.vegetariansupplementsguide.com
Article Source:
http://EzineArticles.com/?expert=Diane_Vukovic
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