Iron Out Some Details

IRON OUT SOME DETAILS:

Iron levels in plant foods

 

Males: 8mg/ daily req.   Females: 18 mg/ daily req.

*thereabouts – some variance in age

Spirulina (1 tsp): 5 mg
Cooked soybeans (1/2 cup): 4.4 mg
Pumpkin seeds (1 ounce): 4.2 mg
Quinoa (4 ounces): 4 mg
Blackstrap molasses (1 tbsp): 4 mg
Tomato paste (4 ounces): 3.9 mg
White beans (1/2 cup) 3.9 mg
Cooked spinach (1/2 cup): 3.2 mg
Dried peaches (6 halves): 3.1 mg
Prune juice (8 ounces): 3 mg
Lentils (4 ounces): 3 mg
My vote is spirulina and blackstrap molasses to my smoothie… and lentils/pumpkin seeds all over this MUTHA. What’s yours?

 

red and puy lentils, carrots, black kale,amaranth and celery soup with fresh dill and savoury, thyme, oregano, and heavy on the red wine vinegar and malt-sauteed onions

red and puy lentils, carrots, black kale,amaranth and celery soup with fresh dill and savoury, thyme, oregano, and heavy on the red wine vinegar and malt-sauteed onio

 

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