Vegan Foods High in Iron and Protein
Eating vegan can be a healthy and nutritious way of life, but it is important to make sure you are getting enough of the essential nutrients like iron and protein. To help you make sure you get the necessary iron and protein, here is a list of vegan foods that are high in iron and protein.Legumes
Legumes are a great source of vegan protein and iron. Lentils, chickpeas, beans, and peas are all great vegan sources of protein and iron. Lentils contain 7.9 milligrams of iron per cup, and chickpeas contain 4.7 milligrams of iron per cup. Beans and peas contain between 3.2 and 3.7 milligrams of iron per cup. All of these legumes are also great sources of protein, containing around 13-16 grams of protein per cup.
Nuts and Seeds
Nuts and seeds are great sources of vegan protein and iron. Pumpkin seeds contain 7.2 milligrams of iron per cup, and sesame seeds contain 5.2 milligrams of iron per cup. Both pumpkin seeds and sesame seeds also contain around 17 grams of protein per cup. Other nuts and seeds such as almonds, cashews, and sunflower seeds are also great sources of vegan protein and iron.
Whole Grains
Whole grains are another great source of vegan protein and iron. Quinoa contains 5.2 milligrams of iron per cup, and brown rice contains 4.5 milligrams of iron per cup. Both of these grains also contain 8 grams of protein per cup. Other whole grains such as oats, barley, and wheat are also great sources of vegan protein and iron.
Leafy Greens
Leafy greens are great sources of vegan iron and protein. Spinach contains 6.4 milligrams of iron per cup, and kale contains 3.6 milligrams of iron per cup. Both of these leafy greens also contain around 2-3 grams of protein per cup. Other leafy greens such as collard greens, Swiss chard, and mustard greens are also great sources of vegan protein and iron.
Soy Products
Soy products are great sources of vegan protein and iron. Tempeh contains 4.5 milligrams of iron per cup, and tofu contains 3.4 milligrams of iron per cup. Both of these soy products also contain around 10-20 grams of protein per cup. Other soy products such as edamame, soy milk, and soy yogurt are also great sources of vegan protein and iron.
Fortified Foods
Fortified foods are also great sources of vegan protein and iron. Fortified cereals contain between 4-18 milligrams of iron per cup, and fortified plant-based milks contain 1-2 milligrams of iron per cup. Both of these fortified foods also contain around 4-8 grams of protein per cup. Other fortified foods such as fortified breads and pastas are also great sources of vegan protein and iron.
Eating vegan can be a healthy and nutritious way of life, but it is important to make sure you are getting enough of the essential nutrients like iron and protein. To help you make sure you get the necessary iron and protein, make sure to include some of these vegan foods that are high in iron and protein in your diet.
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