Vegetarianism: How to get more iron

He writes: “ΘοδωρήςΑν think to start a vegan or vegetarian diet, a concern that will arise is that if you will consume enough iron. Yes, we can find him… and in plant foods, but our body didn’t absorb with the same ease. In particular, the iron content of animal foods is absorbed at 15-35%, while that of plant foods by 2-20%. This difference is important, and for this reason you should organize your meals intelligently, which means that we need to add a source of vitamin C to your meal. The following combinations (with which you can play, creating lots of different tasty meals) will help you…
Spinach + red peppers
Spinach contains much iron, copper, and red peppers a lot of vitamin C. You can combine them in wonderful ways, such as to cut a few peppers in a spinach salad, or add spinach in stuffed peppers. Alternatively, sauté the peppers with a little olive oil, garlic and spinach.
Broccoli + tomatoes
Broccoli is the most powerful superfood, and it fits well with the tomatoes. Σοτάρετέ with mushrooms, onion and a few herbs and you’ll have ready a small but very nutritious meal. For protein, use tofu or quinoa—containing and fiber.
Black beans + kale
Black beans fit in everywhere – and for that we love – and a perfect way to enjoy them is in a vegan taco whole wheat, garnished with cabbage. Add vinegar as much as you want, some red pepper and you will have a small meal that will stimulate any hour of the day.
Lentils + Brussels Sprouts
Many people dislike Brussels sprouts for their specific taste. We love them, though, and we recommend to bake it, cut it and add it to a salad with lentils and vegetables. It is really super healthy and very fresh combination.
Dark chocolate + Strawberries
Yes, the black chocolate has found a way to get into this text, as it contains iron. Take a small amount, melt it, and dip in fresh strawberries. Alternatively, crumble the chocolate (done very easily on the grater) and add it to a smoothie with strawberries, almond milk and some mint leaves (or grated ginger). It is delicious and with zero guilt!
A word of advice to remember is that tannins (found in tea and coffee) and calcium interfere with the absorption of iron by the body. Therefore, if you try to increase your intake of iron, try to avoid these substances before your meals.
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