Vegetarian Cooking Tips - Iron Rich Foods For Vegetarians

Vegetarians may find it a bit more difficult to get the iron they need, but some may not understand the reason why. There are two forms of iron: heme, which comes from animal sources, and non-heme, which comes from plant sources. Non-heme iron is more difficult for the body to absorb than heme iron in general. However, if you eat a food containing vitamin C in the same meal with your plant-sourced iron, it helps your body to absorb that non-heme iron more effectively.

This simple trick can alleviate any worries about developing anemia. Iron helps your blood cells carry oxygen around your body, it helps your immune system fight effectively, and it is necessary to get the energy from the food you eat. If you are low in iron, you may feel tired, due to your body not getting enough oxygen. Over consumption of iron can also be toxic, so finding a good balance is important. Too much iron can make you susceptible to bacterial infections. It is very difficult to get iron toxicity from foods alone; it usually results from too many iron supplements.

Vegetarian Dishes

Adult women need 33 mg of iron per day. Adult men and menopausal women need 14 mg per day. Women in the childbearing years need more iron to compensate for the iron lost through monthly menstruation. Now... what foods are going to give you what you need?

Grain Sources

Bran is a great source of iron. Eat it as cereal, bake it into bread or muffins. Oatmeal is also a good source, but do not rely on instant varieties. Cook the old-fashioned oatmeal, or better yet, get the steel cut oats. They take a little longer to cook, but they have a great flavor and are full of iron and other nutrients. Oatmeal can also be added to muffins, cakes, cookies and other recipes.

Legumes

Beans are full of iron as well as protein. Add navy beans, black-eyed peas, lentils, chickpeas, soybeans, and tofu to your diet to up your iron percentages. Beans can be made into veggie burgers or cooked in stews and soups. Tofu can be a little challenging at first, but there are many recipes to try for this interesting ingredient.

Fruits and Vegetables

The more veggies you eat throughout the day, the more iron you get. Swiss chard, pumpkin, watermelon, raisins, potatoes, sweet potatoes, broccoli, bok choy and dates all have pretty good levels of iron in them. Leafy greens like leaf lettuces, spinach and beet greens are a good source of iron. If you do not want salads all the time, try adding greens to soups, pasta sauces, and smoothies. Just add some fruit to the smoothies to sweeten them up. Add sweet potatoes and squash to stews and soups; you do not have to eat them just one-way. If you like Japanese cuisine, stock up on the edible seaweeds. It is a great excuse to enjoy vegetarian sushi. Parsley and watercress are also good sources of iron.

Vegetarian Cooking Tips - Iron Rich Foods For Vegetarians

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