Adding Iron In Your Vegan Diet
October 26, 2009
Many people give up their Vegan Diet; not because the diet isn’t helping them lose weight; but because they can’t have the desired amount of nutrition on a Vegan Diet.
Women should be extremely particular of their Iron Intake. When they are on a vegetarian or a vegan diet their iron intake goes for a toss as they aren’t aware of too many options to incorporate iron when on a vegan diet.
The fact is you can easily have an iron rich meal even when you are on a vegan diet. Mentioned below are some ideas to rise iron intake in their diet for any vegan or vegetarian.
Rice Bran: A small cup of rice bran would give you around 122% iron of what is the daily recommended amount. Rice bran can be incorporated in various recipes for vegans. It will give you iron in form of muffins, smoothies, cakes, breads etc. You can also add rice bran to your favorite cereal.
Chex Mix: This one is seriously recommended for someone on a vegan diet and especially if you have craving for salty and crunchy snacks. Chex Mix is actually a cereal and 2/3 cup would give you 39% of your daily iron need.
Spinach: You can use raw, washed and fresh spinach on your salad; put it in your sandwich instead of lettuce. You can also toss some spinach in roasted/grilled veg sandwich. Top up your favorite soup with a fist full of spinach and you can have lots of iron in your daily diet.
Parsley: This is one of the few garnishes which is full of iron, you can use it nicely in salsa or tomato sauce; if you want to increase the iron intake in your diet. An ounce of parsley gives of 84% of recommended iron.
Peas: Peas is suffering from some really bad reputation, these are actually an amazing iron source in a vegan diet. These are also easy to prepare and find. A cup full of pea pods can provide 21% of iron.
Wheat Crème : Try Wheat Crème instead of your favorite cereal and get 66% of your iron needs. It is very easy to add iron when you are a vegan by adding crème of wheat.
Lentils: You can use them in soups or stews, also as a substitute for meat. They give you 80% of your daily iron needs.
The percentage of iron needs mentioned above is basis the iron required for a diet consisting around 2000 calories.
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