I‘m becoming a vegetarian so I need to know good sources of iron (and protein and vitamin B12) so I get a good amount. Thanks.
If you are a vegan and take a multi vitamin that includes iron you will probably be fine. Almost all multis contain 100% of the MRDA of B-12. Iron is not always included in multis. Too much iron is bad for you and the MRDA of Iron is different for men and women and varies by their age, too. If you are a young woman, a multi with 8mg of iron is probably a good idea. many breakfast cereals contain iron Anyway the best sources are Beans, tofu and pumpkin, sesame, or squash seeds Good sources are dried apricots, potatoes, broccoli, and wheat germ. And there are literally dozens of other sources of iron. Spinach, rice, and peanuts to name a few. Don't drink a cup of coffee with an iron supplement. or wash it down with a calcium containing plant milk. instead wash it down with a glass of OJ. Brocoli is a great way to get iron because it contains its own source of vitamin C. Its hard to hurt yourself with too much iron. however many people (including me) have noticed that a good diet plus a multi containing a lot of iron makes their stools rock hard. Anyway, a good rule of thumb is that if it hurts when you poop to find a multi with less iron. I'm a guy, and I eat breakfast cereal, broccoli, beans, tofu, apricots and peanuts, so i just take multis without iron.
Protein: Beans and other legumes - kidney, black, chickpeas, lentils, peanuts, peas. Whole-grains - bagels, cereal, oats, bread, quinoa, barley, brown rice. Soy-based foods - tofu, tempeh, milk Seitan - wheat based, 75 g protein per 100g (150% of your daily intake) Vegetables - Brussels sprouts, spinach, cauliflower, mushrooms, broccoli. Nuts - almonds, cashews, pistachios, nut butters. Seeds - pumpkin, chia, hemp, sunflower. Avocado Raisins Iron: Soybeans,cooked 1 cup - 8.8 mg Blackstrap molasses 2 Tbsp - 7.2 Lentils, cooked 1 cup - 6.6 Spinach, cooked 1 cup - 6.4 Tofu 4 ounces - 6.4 Bagel, enriched 1 medium - 6.4 Chickpeas, cooked 1 cup - 4.7 Tempeh 1 cup - 4.5 Lima beans, cooked 1 cup - 4.5 Black-eyed peas, cooked 1 cup - 4.3 Swiss chard, cooked 1 cup - 4.0 Kidney beans, cooked 1 cup - 3.9 Black beans, cooked 1 cup - 3.6 Pinto beans, cooked 1 cup - 3.6 Turnip greens, cooked 1 cup - 3.2 Potato 1 large - 3.2 Prune juice 8 ounces - 3.0 Quinoa, cooked 1 cup - 2.8 Beet greens, cooked 1 cup - 2.7 Tahini 2 Tbsp - 2.7 Veggie hot dog, iron-fortified 1 hot dog - 2.7 Peas, cooked 1 cup - 2.5 Cashews 1/4 cup - 2.1 Bok choy, cooked 1 cup - 1.8 Bulgur, cooked 1 cup - 1.7 Raisins 1/2 cup - 1.6 Apricots, dried 15 halves - 1.4 Veggie burger, commercial 1 patty - 1.4 Watermelon 1/8 medium - 1.4 Almonds 1/4 cup - 1.3 Kale, cooked 1 cup - 1.2 Sunflower seeds 1/4 cup - 1.2 Broccoli, cooked 1 cup - 1.1 Millet, cooked 1 cup - 1.1 Soy yogurt 6 ounces - 1.1 Tomato juice 8 ounces - 1.0 Sesame seeds 2 Tbsp - 1.0 Brussels sprouts, cooked 1 cup - 0.9 I get my B12 from fortified foods, like OJ, almond milk (50% recommended amount per cup), and nutritional yeast. Supplements are also an option.
There is NO plant based source of B12. None. Protein is easiest to get as all veggies, whole grains, nuts, seeds, and legumes contain protein. As long as you eat a wide and varied diet you will get plenty of protein. Iron is a little more difficult as plant based iron isn't absorbed as well as meat iron. Spinach is a good source but must be cooked and served with a vitamin C food to aid in absorption. Whole wheat cereals are also good sources but also must be served with a vitamin C food. Beans are a good source of iron too. Basically, again if you eat a wide and varied diet you should be fine unless you skip beans, hate greens and have bought into the whole gluten free nonsense.
