It is generally recommended that adults between the ages of 18 and 50 should consume 18 milligrams of iron per day. For women who are pregnant, doctors recommend an increase to 27 milligrams per day.
Are you getting enough iron?
Get More Iron
If you’re following a plant-based diet, you’ll want to make sure you’re getting your daily recommended amount of iron.
How to Absorb More Iron
Iron is more easily absorbed into the body when consumed with any of these foods:
Foods high in Vitamin C
Tomatoes, broccoli, cauliflower, oranges, kiwi fruit, and Brussels sprouts.
Foods high in Beta-carotene
Orange and yellow vegetables such as pumpkin, sweet potato, and carrots has been found to increase the absorption of iron from whole grains, tofu, and tempeh.
Sauerkraut, kimchi or yogurts.
Foods with the amino acid Lysine
Legumes and quinoa. Garlic and onion both add lots of flavor to whole grains and legumes and help to enhance the iron absorption.
Super tasty suggestions for making sure your body absorbs the maximum amount of iron:
- Be sure to include protein-rich plant foods like legumes, tofu or tempeh with two of your meals every day.
- Add in extra vitamin C-rich vegetables or fruits with your meals
- Include vegetables known for their high beta-carotene levels such as carrots, pumpkin, sweet potato* in your meals.
- Opt for iron-packed green leafy vegetables* such as chard, spinach and bok choy for meals and salads
- Use whole grains* as iron is stored in the germ and bran of grains which is removed to produce white grains
- Eat a small handful of nuts or seeds each day. Nut or seed butter is also a good option, just be on the lookout for unnecessary sugars and sweeteners.
Why Iron Rocks
Iron has a critical mission in the body. It’s essential for transporting oxygen in the blood. Iron is also necessary for detoxification of the body and providing the energy needed by cells. It plays a role in ensuring the production and balance of our thyroid hormones, and neurotransmitters like serotonin.
Iron is crucial for a healthy body, and when we don’t get enough of it, it can lead to conditions such as low energy, poor healing, anemia, and immunity and weight issues.
When our body gets the recommended daily amounts of iron, we’re better able to manage stress. Not to mention, iron is a key ingredient to staying physically fit.
It’s Popeye approved!
Make Veggies the Center of Your Plate
Despite the high amounts of meat many Americans consume, many people don’t have enough iron in their diet – that’s one of the many reasons why making veggies the center of your plate rocks.
Plant-based foods are not only high in iron but also full of the minerals needed to ensure our bodies can absorb iron. You can’t get that from meat.
Eating foods rich in vitamin C with your super greens makes it even easier for your body to grab a hold of that iron. So, the next time you’re reaching for a steak or hamburger, don’t forget to add some leafy greens, a serving of whole grains or a sweet potato!
Tommy’s Superfoods is Loaded with Iron
Here at Tommy’s our wholesome, flash frozen vegetable mixtures are not only good to eat, they’re also good for you too. With Non-GMO Project verification, super tasty seasonings, and low sodium content, our veggies are far from ordinary!
If you’re adding more plant-based food to your diet, Tommy’s Superfoods is an easy-to-prepare, taste bud tickling, healthy option that will rock your world!