Getting More Iron... Tips & Recipes for Vegans 

Without enough iron, your body won’t get enough oxygen.

Iron-rich chickpeas, dark leafy greens, sunflower seeds

Mild iron deficiency may go unnoticed, so it’s important to get your iron levels checked routinely.

Iron-rich chickpeas, Brussels, Potatoes

Signs of low-iron: fatigue, weakness, pale skin, chest pain, fast heartbeat,  shortness of breath, headache, dizziness, cold hands and feet, inflammation or soreness of your tongue, brittle nails

Iron-rich lentils, spinach, enriched rice

Dietary Requirements for Iron: – Men and postmenopausal women – 8 mg/day – Premenopausal women – 18 mg/day – Pregnant women – 27 mg/day – Lactating women 9 mg/day

Iron-rich oyster mushrooms, dark leafy greens, enriched noodles

Iron supplements are not typically recommended as insurance for meeting your daily iron requirements. This is because the body does not excrete iron quickly enough to prevent it from building up over time to toxic levels.

Iron-rich lentils, potatoes, tomato paste

TIPS FOR INCREASING IRON ABSORPTION: -CONSUME VITAMIN C WITH IRON-RICH FOODS -AVOID EATING CALCIUM-RICH FOODS WITH IRON-RICH FOODS -READ NUTRITION LABELS FOR IRON CONTENT  TO HELP MEET YOUR DAILY REQUIREMENT

Iron-rich beans, potatoes, tomato purée, brown rice

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