Iron Sources for Vegetarians

 

 
If you are passing on the meat as a source of iron, here are some very beneficial plant sources to implement into your diet:

 

  • Spirulina (1 tsp): 5 mg
  • Soybeans (1/2 cup): 4.4 mg
  • Pumpkin seeds (1 ounce): 4.2 mg
  • Quinoa (4 ounces): 4 mg
  • Blackstrap molasses (1 tbsp): 4 mg
  • Tomato paste (4 ounces): 3.9 mg
  • White beans (1/2 cup) 3.9 mg
  • Blackstrap molasses (1 Tbsp): 3.5 mg
  • Spinach (1/2 cup): 3.2 mg
  • Dried peaches (6 halves): 3.1 mg
  • Prune juice (8 ounces): 3 mg
  • Lentils (4 ounces): 3 mg
  • Swiss Chard
  • Lima Beans
     
 

 

 
 

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