Stewed lentils, tomatoes and green vegetables
Lentils are one of the richest sources of iron: 1 cup of cooked lentils contains about 6.6 mg of iron, nearly 40% of the daily requirement for adult women (according to NIH).
In particular, when combining lentils with tomatoes (vitamin C yellow) and leafy greens such as spinach and kale, the dish will enhance the absorption of iron because vitamin C converts non-heme iron into a more easily absorbed form.
A study from the American Journal of Nutrition shows that combining foods rich in iron with foods rich in vitamin C helps increase iron absorption up to 3 times, especially effective for vegetarians or animal dieters.
Tomato lentils with spinach, seasoned with olive oil and light spices, served with brown rice.
Chia seed oatmeal porridge and dried fruit
Whole grain oats contain about 4.7 mg of iron/100g. When combined with chia seeds (fiber and magnesium jams) and dried fruits such as apricots, grapes, dates, which are also rich in iron and natural fructose, the dish is not only rich in micronutrients but also easy to digest, suitable for the elderly and long-time vegetarians.
Vegetarians who consume oats and dried fruits for breakfast have higher levels of ferritin (irone stores) than the control group after 8 weeks, especially when supplemented with vitamin C from oranges or kiwis.
Suggested dishes: Oatmeal porridge cooked with nut milk, add 1 tablespoon chia seeds, 2-3 sliced dried apricots and a few walnuts, eat in the morning or afternoon.
Stir-fried tofu with mushrooms and black sesame seeds
Tofu is a very good source of plant iron, containing about 3.6 mg of iron per 100g, and is rich in protein and calcium.
When combined with shiitake mushrooms, mushrooms are rich in minerals such as iron, copper, magnesium and black sesame (the healthy fat and micronutrient appreciation), the dish is not only delicious but also creates an optimal nutritional combination.
Meals containing soybeans combined with mushrooms and black sesame help improve hemoglobin levels and iron stores significantly in vegetarians after 12 weeks.
The tofu is sliced into pieces and stir-fried with fresh shiitake mushrooms, sprinkled with roasted black sesame seeds, served with brown rice and boiled vegetables.
Avoid drinking tea, coffee or milk within 1-2 hours of a high- iron meal, as tannin and calcium interfere with absorption.
Always combine foods rich in vitamin C (man fruit, oranges, pineapples, tomatoes, bell peppers) with meals with plant iron.
Maintain a varied diet rich in whole foods, beans, fresh vegetables and fruits, and periodically check blood iron if you eat vegetarian.
