I have been plant-based for many years now and also have struggled with low iron on and off. I have to say, I haven’t always had the most well-rounded diet over the years of being plant- based. Being plant-based doesn’t automatically mean that you will have low iron but it is important to identify plant iron sources and incorporate them into your everyday meals.
This is why I’ve created this handy graphic and meal plan for you! As I have recently been through pregnancy and am about 1 year postpartum, my iron needs have increased. In additional to incorporating these plant-based iron sources into my everyday meals, I have been supplementing with Megafood Blood Builder daily, which has been clinically shown to increase iron levels without the common gastrointestinal side effects. If you struggle with your iron, I definitely recommended checking out Megafood Blood Builder. Have you struggled with your iron before?
Save this post for the iron list in the graphic and below!
Tofu (9 oz) – 4 mg
Protein Pasta (85 g) 2.5 mg
Tempeh (9 oz) – 6 mg
Edamame (1 cup) – 3.5 mg
Lentils (1 cup) – 6.5 mg
Peas (1 cup) – 2.4 mg
Cooked spinach (0.5 cup) – 2 mg
Black beans (1 cup) – 4 mg
White beans (1 cup) – 2 mg
TVP (1/4 cup) – 2.5 mg
Fortified cereal – 1/4 cup – 4 mg
Blackstrap molasses – 1 tbsp – 3 mg
Pumpkin seeds – 1/4 cup – 2.5 mg
Megafood blood – 26 mg in 1 tablet
