The soy or soy is, the iron-rich plant foods, food that has more of iron. Soy is a food with a variable amount of iron under preparation.
According to the preparation of soya can have a number of iron: iron
The amount of soy beans, once cooked is 3.4 milligrams of iron per 100 grams of soy.
Soybean meal is an amount of 8.4 milligrams of iron per 100 grams of flour Soy.
The iron in the soy milk is about 2.1 milligrams per 100 grams of soy milk.
Lentils Another plant foods with more iron are lentils. Lentils are a food with a lot of iron in addition to being a rich source of phosphorus. Its nutritional value is such that 100 grams of beans equivalent to eating 160 grams of bread and 160 grams of meat.
Lentils are an excellent source of iron and containing 9 mg of iron per 100g.
Spinach Spinach is a plant food that contains iron, namely, spinach has 2.7 mg. of iron per 100 grams. Although the amount of iron in spinach is not negligible, other plant foods have similar iron levels and in some cases higher than spinach.
This is the case with other plant foods parsley, spinach, sesame seeds, cabbage and most dark green leafy vegetables.
Beet
Another plant foods containing iron are spinach, in fact, spinach contains more iron than spinach. Chard provide 3.5 mg. of iron per 100 grams of spinach.
Besides being a food containing iron, spinach is also a food rich in calcium, magnesium, iron, phosphorus and potassium.
Pipes or sunflower seeds
pipes or sunflower seeds have a high nutritional value, although most people see them as a treat. The amount of iron pipes is 8.9 mg. per 100 grams.
pipes or sunflower seeds, as well as the quantity of iron are very nutritious foods, prevent heart problems, brain and increase the defenses.
Chickpeas Chickpeas are legumes rich in iron. Chickpeas tienen tanto hierro que casi triplica el que tiene la carne.
100 gramos de garbanzos contienen una cantidad de hierro de 6,7 mg.
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