A common concern of vegetarians is getting enough iron. Here are some plant-based sources to up your iron intake:
Tofu (1/2 cup) - 7mgIron-fortified cereals (1 oz) - 4-8mgCream of wheat (1/2 cup, cooked) - 5mgBlackstrap molasses (one tablespoon) - 3.5mgPumpkin seeds (two tablespoons) - 3mgLentils (1/2 cup, cooked) - 3mgPrune juice (8 oz) - 3mgChick peas (1/2 cup, canned) - 2mgSwiss chard (1/2 cup) - 2mgDried fruits: apricots, peaches (3 oz) - 2mgBeans: black, kidney (1/2 cup) - 2mgTomato paste (2 oz) - 2 mgFigs (5) - 2mgJerusalem artichoke (1/2 cup, raw) - 2mgWomen should aim for 15 milligrams of iron per day. Men and post-menopausal woman need about 10 milligrams. Children and women who are pregnant or nursing need more.