How to Get Iron in a Vegan Diet

How to Get Iron in a Vegan Diet

Wondering where I get my iron? I get it from food! To be more specific, I’m talking about beans, lentils, potatoes, tofu, molasses, potatoes (oh did I say that already?), quinoa, tahini, nuts, seeds, fruits, veggies, etc.

Yet my favorite source by far is chocolate! The Trader Joe’s dark chocolate bars contain 35% of the recommended daily allowance (RDA) in a single serving. Overachievers! Eating one of those chocolate bars a day provides me 1/3 of what I need. I will neither confirm nor deny that I sometimes eat two bars a day… leaving just 30% to find in all the other sources, which is cake. Incidentally, cake also contains iron (it’s in flour, baking powder, etc.). Note: I’m not encouraging anyone to eat two chocolate bars a day. They are high in sugar, so that would be terrible advice.

Your body absorbs iron better when it’s eaten with vitamin C. I love eating chocolate with red wine. I like to believe wine contains vitamin C (okay, you’re right… it doesn’t, but it does contain iron). Good thing strawberries, which are full of vitamin C, are also a perfect complement to chocolate!

Perhaps I’m focusing too much on chocolate (I can’t help it). Here are a few other combinations of iron and vitamin C that you might want to try:

Tofu

Tofu

Tofu is a popular meat substitute for vegetarians and vegans. Not only does tofu’s texture make a great substitute for meat, but it is also a good source of certain nutrients. A half cup of tofu contains 10 grams of protein, 25% of the daily value of calcium, and 11% of iron. Tofu absorbs other flavors very well (this is a good thing).

Black Rice

Black Rice

Black rice We all know brown rice is healthier than white rice. Until recently, those were the only rice options I considered. Black rice is a less popular rice that I have only recently discovered. Black rice is a great option that is very nutritious and high in...
Edible Scoop Goes Vegan

Edible Scoop Goes Vegan

Let me start by wishing everyone a Happy New Year! I also wish you good luck with any resolutions you may have made. I haven’t made any new year’s resolutions because I’m too impatient to wait for a new year. When I resolve to do something, I want...
Substituting Flax Seeds For Eggs

Substituting Flax Seeds For Eggs

If you are a vegan or allergic to eggs, you can still make many recipes that call for eggs by substituting flax seeds. There is a cost savings when you substitute flax seeds for eggs. Check out my cost analysis at the bottom of the page.

How to Easily Peel Small Onions

How to Easily Peel Small Onions

Small onions, such as cipollini and pearl onions, are an excellent addition to recipes. As a result of being little, recipes are likely to call for several of them. Peeling several little onions can be a pain, but it doesn’t have to be. Briefly blanching them...
Millet

Millet

Millet is a seed. In fact, you may recognize it as a primary ingredient in bird seed. Millet is also a good seed to cook with for human consumption. It is nutritious and acts more like a grain than a seed, making it versatile.

Homemade Trail Mix

Homemade Trail Mix

Trail mix is a great option for packing in several essential nutrients. Until recently, I always bought pre-made trail mix. After mixing up a batch from scratch, I realize I’ve been missing out.

Quinoa

Quinoa

Quinoa, pronounced keen-wah, is becoming a staple in an increasing number of households. Yet, at the same time, many people have never heard of it. I use it in many recipes because it’s packed with nutrition and cooks quickly. It is an excellent source of protein, making it a popular choice for vegetarians. So… what is it?

Pet Food Recall Due to Salmonella: Iams and Eukanuba

Proctor & Gamble (P&G) has recalled various lots of Iams and Eukanuba dry pet food. They have indicated the recalled food has a potential Salmonella contamination, though no Salmonella cases have been reported thus far. The risk for Salmonella affects both...

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