PLANT-BASED SOURCES OF IRON

Iron is not limited to meat sources...regardless of what's been said out there!

FUNCTIONS OF IRON:

- Energy production

- Immunity

- Essential for DNA synthesis

- Iron deficiency can impair muscle function

DAILY RECOMMENDED INTAKE (DRI):

Men > 8-12mg

Women > 9-19mg

*BE SURE TO PAIR THESE SOURCES OF IRON WITH VITAMIN C FOR BETTER ABSORPTION

1. HERBS + SPICES (38mg)

Thyme, cloves, coriander seed, cumin, ginger, nutmeg, turmeric, oregano

2. SPINACH (4.57mg)

3. TEMPEH (9.2mg)

4. SEAWEED (19mg)

5. PUMPKIN SEEDS aka PEPITAS (10mg)

6. QUINOA (4.5mg)

7. TOFU (4mg)

8. CASHEWS (5mg)

9. COCOA POWDER (16mg)

10. DRIED APRICOT (3.1mg)

11. BLACKSTRAP MOLASSES (4.7mg)

12. BEANS (5.5-6mg)

13. OATS (2.1mg)

14. LENTILS (6.6mg)

15. SOYBEANS (8.8mg)

16. CHICKPEAS (4.7mg)

17. COLLARD GREENS (4.5mg)