Monday, January 26, 2009

Iron for Vegans

How to get enough iron is often a question posed by new vegans and it is a valid one if one does not eat beans on a regular basis.

Beans are the most common source of iron for vegans, but there are others. Leafy greens, raisins, molasses, prune juice, potatoes, and cashews are just a few more iron rich foods.

Iron is an important blood builder, but you don't need to eat meat to get iron. Heme-iron is from the blood in meat, but the body can use non-heme iron just as well. Meat has a 10 to 35% absorption rate, while plants range from 2 to 20%. You can increase the absorption rate of plants by having vitamin C rich foods with it. Like orange slices on spinach salad with citrus dressing (an adaptation from my Italian Dressing - let me know what you think!).

Citrus Dressing
1/3 cup lemon juice, fresh best
1/4 cup water
2 Tbsp orange juice concentrate
1/3 cup vegetable oil
1 tsp Italian Herbs
1/2 to 1 tsp sea salt, to taste

Click here For lots more answers to questions on iron like a list of vegan iron rich foods and how common is it for vegan to be anemic. Scroll down list for the iron information. ENJOY!

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