Vaporize (kalakumari) wrote in vegancooking,

delicious vegan foods with iron

I don't know if this is a common vegan health problem, but I tend to get anemic. The doctor gave me a sheet with ways to increase iron intake It comes from "SFGH D.O.C.S. Nutrition Program SJS I-82" I'm only listing here the vegan foods on the sheet, and paraphrasing everything. 

Iron rich foods:

  • tofu
  • dried beans: pinto, kidney, navy, lima, soy, lentil, split pea
  • dark leafy green veggies: beet greens, mustard greens, turnip greens, lettuce, brussels sprouts, collards, chard, kale, spinach, broccoli
  • asparagus
  • tomato juice
  • green beans
  • pickles
  • peas
  • fruits: raisins, prunes, dates, figs, dried apricots, watermelon, prune juice
  • breakfast cereals (I don't know how many of these are vegan because I don't eat any of these cereals): Total, Product 19, Bran Flakes, Buckwheats, Grape Nut Flakes, Cheerios, Gerber's Dry Infant Cereal, Cream of Wheat, Malt-o-Meal, Raisin Bran, Special K, Wheaties, Wheat Chex, oatmeal
  • corn tortillas
  • enriched bread and pasta
  • wheat germ

The sheet also says that cooking foods in cast iron pots with other acidic foods will help help dissolve the iron into the foods, and that an iron rich food needs to be eaten with a vitamin C food so that the iron is absorbed by the body.

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