I ron is good for our physical and mental health. Meats provide a lot of iron which is easy for our bodies to use. Vegetarian and vegan eating styles do not include meats. So vegetarians and vegans need to eat plenty of plant-based foods with iron and vitamin C.
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The iron in plant-based foods is different from the iron in animal proteins. People who do not eat meat can have normal iron levels if they eat a variety of plant foods with iron. In fact, their bodies adapt and begin to absorb the iron in plant foods even better over time.
When plant foods with iron are eaten with foods high in vitamin C, the iron is absorbed better.
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Vitamin C Foods
Eat foods with vitamin C to better absorb the iron found in plant and iron-fortified foods. Vitamin C helps to absorb the iron from these foods.
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Ways to eat them together!
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Nuts and seeds are a choking hazard and should not be given to children under 4. Finely minced is okay to give.