http://www.onegreenplanet.org/vegan-...-c-connection/
I thought this was informative. I didn't realize before that whole grains and legumes can actually inhibit iron absorption, good to know.
Quote:
Meeting iron needs depends on how much iron and vitamin C are in your diet, and we dont have the perfect formula for that. The best advice is to get plenty of both by doing the following.
- Eat a variety of grains, legumes and vegetables since they all contribute iron to the diet. In fact, so many plant foods provide good amounts of iron, that vegans often have higher intakes than omnivores. The best sources are spinach, Swiss chard, pumpkin, sea vegetables, all legumes, tofu, pumpkin seeds, tahini, blackstrap molasses, dark chocolate, some veggie meats, and fortified cereals. Whole and enriched grains provide more moderate amounts of iron, but they still make important contributions to intake.
- Include a good source of vitamin C at all of your meals. The best sources are cantaloupe, grapefruit and grapefruit juice, guava, kiwi, mango, oranges, papaya, pineapple, strawberries, broccoli, Brussels sprouts, kohlrabi, peppers, and tomato juice.
- Eat plenty of fruits and vegetables in general. Organic acids in these foodsin addition to vitamin Ccan also help increase iron absorption.
I thought this was informative. I didn't realize before that whole grains and legumes can actually inhibit iron absorption, good to know.
Vegans are basically saying, "Hey, animals shouldn't be needlessly harmed." It's amazing how many people that sentiment freaks out. - Vegan.com
Vegans are basically saying, "Hey, animals shouldn't be needlessly harmed." It's amazing how many people that sentiment freaks out. - Vegan.com
