Iron Requirements for Vegans

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The amount of food vegans require is a challenge. For a woman to achieve a daily dose of Iron, she needs to eat 32 mg of iron, which is one of the listed foods below... * Lentils: About 3-4 cups of cooked lentils. * Chickpeas: About 4-5 cups of cooked chickpeas. * Spinach: About 4-5 cups of cooked spinach. * Quinoa: About 5-6 cups of cooked quinoa. * Tofu: About 6-7 cups of tofu. She needs to eat it with vitamin C to aid absorption. * Bell Peppers: About 1/2 to 1 whole bell pepper. * Oranges: 1 medium orange. * Strawberries: About 1 cup of strawberries. * Broccoli: About 1 to 1.5 cups of cooked broccoli. * Tomatoes: About 1 to 2 medium tomatoes. * Kiwi: 1 to 2 kiwis.
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