List of Foods High In Iron For A Plant-Based Diet

Foods high in iron

Iron is a mineral that is necessary for our survival. There are many very important roles of this mineral including transporting oxygen, producing energy, growth and development, healthy cells, immune activity, and brain function.

Unfortunately, 30% of people suffer from iron-deficient caused anemia. [1] Getting enough iron is vital and should be a priority.

So the real question is: Can you get enough iron on a plant-based or vegan diet? And the answer is: Yes. There are plenty of plant-based foods high in iron. Read more

Iron Rich Fruits For a Plant-Based Diet

iron rich fruits include dried fruits

Finding iron-rich fruits will be easy once you become familiar with the fruits that contain iron. Unfortunately, there aren’t many fruits that have a high amount of iron. That’s why it’s extremely important that you eat a well-balanced diet mixed with fruits, vegetables, whole grains, and legumes.

What Is Iron?

Iron is a nutrient derived from the foods that we eat. There are two types of iron that we can receive through our diet: heme and non-heme. Heme comes from animal products and non-heme comes from plant-based foods.

Although heme is better absorbed by the body, it also comes with cholesterol, saturated fats, antibiotics, hormones, and steroids.

To increase plant-based iron absorption, include vitamin c with your nonheme iron-rich foods. For example, add tomatoes to your spinach salad or strawberries in your green smoothie to get the greatest amount of absorption. Read more

Calcium Rich Fruits For A Plant-Based Diet

Calcium-rich fruits

Calcium Rich Fruits

Calcium is the most abundant mineral in the body. It’s necessary for muscle contraction, blood clotting,  nerve transmission, the secretion of hormones and enzymes, and bone and tooth formation.

Are you getting enough? The recommended daily intake of calcium is 1,000 mg for 19 to 50-year-old males and females (including pregnancy and lactation). After the age of 50, RDA shoots up to 1,200 mg. That’s why it’s so important to make sure you’re getting enough each day.

Did you know? 99% of all calcium in the body is located in the bones and teeth. Read more