Plant-Based Iron Sources
Our health totally depends on iron. Both myoglobin, a protein that supplies the muscles with oxygen, and hemoglobin, a blood protein that transports oxygen from the lungs throughout the body, equally depend on the mineral. A deficiency may develop over time if iron intake is insufficient. Fatigue, pale skin, brittle nails, cracks in the corners of the mouth, and recurrent infections are all indications of iron deficiency.
There are various sources of iron for vegans. Let us explore some of these and add them to our diet.
Lentils: 6.46mg Of Iron Per Cup
Cannellini Beans: 5.2 Mg Of Iron Per Cup
Tofu: 6.64mg Of Iron Per Cup
Amaranth: 5.17mg Of Iron Per Cup
Spinach: 6.43 Mg Of Iron Per Cup
Dried Apricots: 4.1 Mg Of Iron Per Cup
Beans And Legumes: 4.4 To 6.6 Milligrams Of Iron Per Cup
Leafy Green Vegetables: 2.5 To 6.4 Milligrams Of Iron Per Cup
Kidney Beans: 4 Mg Of Iron Per Cup
Plant-Based Protein Sources
The popularity of plant-based diets is rising. But because of their popularity, there is rising worry about how one can get adequate protein while following a plant-based diet. Although it is true that plants do contain protein, these sources are not necessarily equivalent to those found in diets made from animals. Having said that, eating a balanced diet that is sufficient in protein and amino acids may be done without turning to animal-based foods.
Here are a few items to include in our diet for getting adequate protein. Let us explore.
Tofu: 20g Of Protein Per Cup
Soybeans: 17g Of Protein Per Cup
Tempeh: 30g Of Protein Per Cup
Cooked Lentils: 17g Of Protein Per Cup
Cooked Chickpeas: 15g Of Protein Per Cup
Peanuts: 40g Of Protein Per Cup
Almonds: 33g Of Protein Per Cup
Quinoa: 16g Of Protein Per Cup
Chia Seeds: 2g Of Protein Per Tablespoon
Hemp Seeds: 5g Of Protein Per Tablespoon
