Iron is an essential nutrient, and it’s important to know where to get it, since many people worldwide are deficient. There are two types of iron found in food: heme (animal-derived) and non-heme (plant-derived).
Heme is easier to absorb, than non-heme. If you eat a primary plant-based diet, make sure to conclude vitamin C-containing foods with your iron containing foods so that the iron is better absorbed.
The best plant-based sources of iron include blackstrap molasses, spinach, swiss chard, beet greens, bok choy, mustard greens, asparagus, leeks, chilies peppers, romaine, cumin, and parsley, lentils, sesame seeds, chickpeas, lima beans, olives, navy, kidney, pinto and black beans, green peas, beets, kale, broccoli and sea vegetables!
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The Recommended Daily Intakes for Iron
Tolerable Upper Limit for Adults – 45mg / day
9-13 years: 8mg /day
14-18 years: Men 11mg, Women 15mg, Pregnant 27mg, Lactating 10mg
19-50 years: Men 8mg, Women 18mg, Pregnant 27mg, Lactating 9mg
51+ years: 8mg / day