Lot of times, people tell you that without meat you will be deficient in iron. I have spoken to numerous people and I can tell you this is an important factor. This often is the first step that prevents most people from taking That is old story and myth that has been perpetuated without careful study. Here is some information for you to consider #healthy, #sattvic, #vegan, #plantbased alternatives. Meat has only 1milligram of iron for a 85 gram.
If you are thinking of becoming a vegetarian or vegan, you may hear about your well-wishers talking to you about your health. People will tell you that without meat you will be deficient in iron. This myth has been steadily perpetuated through generations. It is dangerous and leads to confusion, fear, and anxiety about transitioning into vegetarian or vegan diet.
Essential nutrient
It is true that iron is an essential nutrient. It is necessary to maintain healthy cells, skin, hair, and nails. Female bodies require slightly more iron, about 9 milligram (mg) per day, to compensate for the iron lost during menstrual cycle. After menopause, women need the same iron amount as men, about 8 mg daily to maintain a healthy body. Children need more iron about 10 mg from ages 4-8.
Other sources of Iron
Several vegetables are richer in iron than meat. Meat serving of 3 oz (85 grams) has about 1mg of iron. Compare this to the list of the alternatives-
| Vegetable | Iron (mg) |
| Soyabeans (cooked), 1 cup | 8.8 |
| Lentils (cooked), 1 cup | 6.6 |
| Spinach (cooked), 1 cup | 6.4 |
| Chickpeas (cooked), 1 cup | 4.7 |
| Lima beans (cooked), 1cup | 4.7 |
| Black eyes peas (cooked), 1 cup | 4.5 |
| Mung beans | 1.8 |
| Beetroot | 1.8 |
This post on Quora gives more sources of iron-rich vegetables.
Types of iron
There are two types of iron we encounter in our diet. It depends on the choice of your food. The iron that comes from animals is called heme iron. This is derived from hemoglobin, a part of our blood. The iron from plant cells are called non-heme. Since our blood also has hemoglobin, heme iron is absorbed much faster than non-heme iron.
The trick to increase the absorption of heme is to pair iron rich foods with vitamin C or ascorbic acid. Pair foods rich in iron with vegetables that are good source of ascorbic acid. Red peppers, broccoli, grapefruit, lemon, lime, and orange are good sources of vitamin C.
Menu suggestions:
Here are menu suggestions for foods rich in iron
Dal: https://youtu.be/0fWuzewDjHI
Dal soup: https://youtu.be/yCA2rgzI-9E
Sattvic bell pepper salad: https://youtu.be/uS-8XTBgJLk
Mung dal chutney: https://youtu.be/6D1lkA1i-tU
Turmeric rice: https://youtu.be/V9_X-mm10XY
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