In the third part of my Nutrition Guide, I would like to assume to plant based iron sources. I made an overview which helps me with weekly meal planning.
The overviews I’ve found so far on the Internet had a few plant based sources on it, but it is not enough for a varity diet. So I decided to create one for myself. And why not share my work with you?!
We hang it in the kitchen as well as e.g. The egg replacement overview.
The absorption capacity of iron is different for each food. I do not want to go into the exact percentages here, because this would be too much for an easy overview. Vitamin C support the absorption of iron. For example for breakfast a glass of fresh orange juice or for lunch / dinner with vitamin C containing vegetables / fruit.
Here are the most popular vitamin C suppliers: citrus fruits, rose hip, orange, kiwi, pineapple, blueberry, strawberry, black currant, pepper, broccoli, brussel sprouts, spinach, white cabbage, red cabbage.
Here my overview.
nutrition guide iron (pdf)