Vegetarian Kitchen

Protein And Iron Source

2017-05-28 21:57 #0 by: Granja Del Toro

Protein and iron are very important for the body to function correctly. Protein is essential for building muscle and iron is essential for your red blood cell's function, which helps us to get enough oxygen for the, lungs,heart and the brain. The claim that you need to eat meat to get enough protein is false, there are many vegetables that are high in protein and that gives enough protein to keep your body healthy. To much protein will have the opposite effect and will in long run do you more harm than good...

The same goes with iron, to much intake of iron can in some cases, specially for men, bee dangerous. This is why a well balanced vegetarian meal is important for the body to stay healthy...

Vegetables high in Protein

  • Mushrooms
  • Chickpeas
  • Lentils
  • Spinach
  • Avocado
  • Broccoli
  • Peanuts
  • Brussel Sprouts
  • Black Beans
  • Lima Beans
  • Potatoes
  • Corn
  • Black Rice
  • Wild Rice
  • Chia Seeds
  • Almonds
  • Cashews
  • Peanuts
  • Pumpkin Seeds

Vegetables high in Iron

  • Thyme
  • Parsley
  • Seaweed
  • Quinoa
  • White Beans
  • Soy Beans
  • Lentils
  • Spinach
  • Apricots
  • Peaches
  • Cocoa
  • Asparagus
  • Black Olives
  • Coconut
  • Elderberries

 Iron Requirements

The Food and Nutrition Board at the Institute of Medicine recommends the following:

Infants and children

• Younger than 6 months: 0.27 milligrams per day (mg/day)

• 7 months to 1 year: 11 mg/day

• 1 to 3 years: 7 mg/day

• 4 to 8 years: 10 mg/day


• 9 to 13 years: 8 mg/day

• 14 to 18 years: 11 mg/day

• Age 19 and older: 8 mg/day


• 9 to 13 years: 8 mg/day

• 14 to 18 years: 15 mg/day

• 19 to 50 years: 18 mg/day

• 51 and older: 8 mg/day


  • Eat iron-rich foods along with foods that contain vitamin C, which helps the body absorb the iron.
  • Tea and coffee contains compounds called polyphenols, which can bind with iron making it harder for our bodies to absorb it.
  • Calcium also hinders the absorption of iron; avoid high-calcium foods for a half hour before or after eating iron-rich foods.
  • Cook in iron pots. The acid in foods will pull some of the iron out of the cast-iron pots. Simmering acidic foods, such as tomato sauce, in an iron pot can increase the iron content of the brew more than ten-fold. Cooking foods containing other acids, such as vinegar, red wine, lemon or lime juice, in an iron pot can also increase the iron content of the final mixture.
2017-05-29 17:29 #1 by: vendelay

Great list! Really good advice and easy to understand Thumbs up

2017-05-29 19:51 #2 by: Granja Del Toro

Glad to hear, thank you! Yes this things are important to know as a vegan and vegetarian, so you will easilly get everything your body needs to stay healthy, and this two is always questioned if we vegetarians and vegans gets enough of and from where we get this important nutrients. Glad

2018-01-09 00:57 #3 by: Tammie

Very good information.

Happy creating!


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