It’s that time of the month 🙄 and it’s a cold rainy day here in Hawaii so I thought I’d make a hot iron rich vegan soup with lentils, okinawan sweet potatoes, carrots, and kale 😋
The RDA for iron for women is 18mg. For pregnant women this increases to 27mg due to the increase in blood volume. 3oz of lentils is about 2.8 mg as opposed to 3oz beef which is 2mg and 3oz of chicken is 1.1mg!! I eat just over 1 cup of lentils which gives me about 7mg. Then there’s the iron in the kale, and I’ve been eating other iron rich foods throughout the day like oatmeal with berries, nuts and seeds, and probably tofu for dinner, so I think I’m covered 🤞🏼👌🏼
Yes the bioavailability is higher in animal based foods but if you add some vitamin C to plant based iron it increases the absorption.
What’s your go to meal when it’s a cold dreary day?
#beansbeansthemagicalfruit #lentilsoup #plantbased #thattimeofthemonth