Young women need about 18mg of iron a day and men only 9mg. This difference is based on the blood loss that occurs during menstruation which can lower iron levels in a woman.

Plantbased sources of iron:

  • 1 cup x cooked soybeans – 8.8mg
  • 2 tbsp x Blackstrap molasses – 7.2mg
  • 1 cup x cooked lentils – 6.6mg
  • 1 cup x cooked spinach – 6.4mg
  • 1 cup x cooked chickpeas – 4.7mg
  • 1 large potato – 3.2mg
  • 1 cup x cooked quinoa – 2.8mg
  • ¼ cup cashews – 2.1mg
  • 1/8 medium watermelon – 1.4mg
  • ¼ almonds – 1.3mg
  • ¼ sunflower seeds – 1.2mg
  • 1 cup x cooked broccoli – 1.1mg
  • 1 cup x cooked millet – 1.1mg

Vitamin C is also essential to aid absorption so drink having spinach raw is one option before eating or eat your iron-rich meal with potatoes which are also a good source of vitamin C.  Another thing that stops an absorption of iron in the gut is tannin. It is advised to avoid tea and coffee during meals. I have been drinking 2-3 cups of decaf tea a day, which makes me wonder if this contributed to the anemia.

From now on I am going to create more recipes adding as much potential iron as I can. This omelette is the first thing I made.

Here is what you need:

  • 1/2 cup of chickpea flour
  • 1/2 bell pepper
  • 1 cup x purple sprouting broccoli
  • 1 cup x cauliflower
  • 1 carrot
  • 2 handfuls x spinach
  • pumpkin seeds
  • basil leaves
  • salt
  • coriander
  • turmeric
  • cumin
  • coconut oil


  1. Chop the vegetables.
  2. Heat a frying pan, add 1 tsp of coconut oil.
  3. Add cauliflower, carrot and pepper to the pan, fry until golden, then add a splash of water
  4. Add broccoli to the rest of the veg and saute for 5 mins until cooked.
  5. Take the pan off the hob, add spinach and mix it in.
  6. In a bowl mix chickpea flour, a pinch of salt, coriander, turmeric and cumin and add a splash of water to reach a pancake batter consistency.
  7. Pre-heat a frying pan, add 1 tsp of coconut oil and pour the batter in. Turnover in 3 mins. Cook for another 3 mins on the other side.
  8. Serve with pumpkin seeds, basil leaves and if you are feeling adventurous have it with hummus.


Have a beautiful day, Marina xx





    • Marina
      April 4, 2017 / 10:11 am

      Thank you, glad you find it useful.

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