Vegan Iron

The FDA recommends 18 milligrams of iron per day.
Iron Benefits
Iron assists our bodies to absorb oxygen into muscle and helps keep us energetic and alert. It is a key nutrient in producing red blood cells to boost our immune system and increase our cognitive abilities. It is essential for a healthy circulatory system and oxygen dispersion. It’s a requisite for cellular respiration which makes the cells in our bodies renew and gain energy to fuel more healthy cellular activity.
FOOD
PRODUCT
CUP
SERVING SIZE
VEGAN  IRON
MILLIGRAMS
Asparagus
1/2
1.5
Black Beans
1/2
1.2
Cashews
1/8
1.9
Chia Seeds
1/8
2.2
Chickpeas
1/2
2.4
Corn
1/2
2.25
Edamame
1/2
4.4
Flaxseed
1/8
1.2
Garbanzo
1/2
2.4
Hummus
1/2
6.4
Kidney Beans
1/2
2.6
Lentils
1/2
3
Lima
1/2
2
Oatmeal
1/2
1
Pasta
1/2
1.2
Peanuts
1/8
1.3
Peas
1/2
2.1
Pine Nuts
1/8
1.6
Pinto Beans
1/2
1.8
Pistachios
1/8
1.1
Potato
1/2 (1 Potato)
3.2
Pumpkin Seeds
1/8
4.2
Quinoa
1/2
4
Sesame Seeds
1/8
2.6
Soy Milk
1
1.5
Soybeans
1/2
4.4
Spinach
1/2
3.2
Tahini
1/8
2
Tofu
1/2
6.6
White Rice
1/2
1.4
Dry measure:
Nuts & seeds listed 
= 1/8 cup
= 1 ounce
= 2 tablespoons
= About a handful
    Vegan Iron Boost
 
Vitamin C and iron skillet! Vitamin C helps the body absorb iron and and in turn iron helps protein fortify muscle; so now you know why the doc said to eat your fruits and vegetables. Cooking with cast iron skillets will also transfer extra iron into your diet.
   Already ironed up!
 
Mindful protein intake for a vegan often leads to sufficient iron intake because many of the vegan foods that contain protein also contain iron.
Health Tools Workout Tip
After eating food that fuels the body, let the body burn some fuel! We recommend a forty minute morning super set. Start with a twenty minute walk / run and then move on to your two favorite exercises at twenty reps each. That's it! Keep it easy. Go home and eat some pumpkin seeds packed with nutrients and give your day a great kick start ;)
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