Vegetarian Cooking Tips - iron rich foods for vegetarians

Vegetarians can find a little 'harder, they need to get iron, but some can not understand why. There are two forms of iron: heme, which comes from animal sources, and non-heme, derived from plant sources. non-heme iron is more difficult for the body as heme iron absorption in general. However, if you eat a food that contains vitamin C, iron at the same meal with your plant sources, helps your body absorb it effectively, that non-heme iron more.

Thissimple trick can alleviate any concerns about the development of anemia. Iron helps the blood cells carry oxygen through the body, helps to counter effectively the immune system, and is required to obtain energy from the food we eat. If you have low iron content, you may feel tired because your body is not enough oxygen. can also be toxic through the consumption of iron in order to find a good balance is important. Too much iron may be more susceptible to bacterial infections. It 'very difficultobtain the toxicity of iron from food, but it is clear from the rule, too many iron supplements.

Adult women need 33 milligrams of iron daily. adult men and women do during menopause 14 mg per day. Women of childbearing age need more iron in the iron to compensate for the loss with monthly menstruation. Now ... What foods will give you what you need?

Wheat sources

Bran is a great source of iron. Eat it as cereals, breads or muffins. Oatmeal isalso a good source, but it depends on the instant variety. Cook the oatmeal old fashioned, or better yet, use the steel cut oats. Take a bit 'more to cook, but have great flavor and are rich in iron and other nutrients. Oatmeal can also be added to muffins, cakes, cookies and other recipes.

Vegetable

Beans are rich in iron and protein. Add beans, peas eyed blacks, lentils, chickpeas, soya beans and tofu to your diet for the ironPercentages. Beans can veggie burgers or baked in casseroles and soups. Tofu can be a bit 'difficult at first, but there are many recipes to try for this ingredient interesting.

Fruit and vegetables

The more vegetables you eat all day, you get more iron. Chard, pumpkin, melon, grapes, potatoes, sweet potatoes, broccoli, Chinese cabbage and data are all pretty good iron in them. Leafy vegetables such as lettuce, spinach andMangold is a good source of iron. If you do not want the salad all the time, try the greens of soups, pasta sauces, and smoothies. Just add some fruit smoothies to sweeten it. Add sweet potatoes and pumpkin soups and stews, you will not eat them in one direction only. If you like Japanese food, has edible algae. It 'a perfect excuse to enjoy the vegetarian sushi. Parsley and watercress are also good sources of iron.