I do apologize that this article was a day late. As we all know, life got in the way and prevented me from finishing on top (also why there is no Throw Away Fic this week).
Better late than never though, right? Especially when it comes to learning about nutrition. This is the third installment of my Vegan Nutrient Collage series.
It’s not as common to get questions about iron, but it’s still good to bust myths. Most people know iron is in blood, so I understand the logic of ‘animals have blood, I should eat them to get iron’, but luckily for us, iron isn’t only found in blood. It’s in all kinds of plants, too!
Take a look for yourself:
Starting in the top left corner, going clockwise:
- Lentils 6.6mg
- Soy Beans (29.2mg)
- Chickpeas (12.5mg)
- Red Kidney Beans (15.1mg)
- Oatmeal 29.9mg
- Fortified Cereal 18mg
- Quinoa 6.3mg
- Brown Rice .8mg
- Spinach 6.5mg
- Swiss Chard 4mg
- Kale 1mg
- Swiss Chard .2mg
- Sesame Seeds 21mg
- Sunflower 7.4mg
- Cashews 6.7mg
- Peanuts 6.7mg
- Pistachio 4.8mg
- Pumpkin Seeds 2.1mg
- Tofu 13.2mg
With only needing 16-18mg (a bit more if you’re a menstruating woman) it’s really not that hard to get all the iron you need. As long as you eat a balanced diet, you shouldn’t have trouble getting any of the essential nutrients you need to survive.
This will be the last entry of the Nutrient Collage series for this year – but don’t worry, I’ll continue the lesson into the new year!
Next month is Halloween – the spookiest time of the year! Not to worry vegans – there’s plenty of Halloween treats we can still enjoy! Next month I’ll give you Surprising Vegan Chips so you can get your snack on. Until then, check out my Surprising Vegan Halloween Candy collage and start stocking up!
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