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Let's start with a curiosity. Did you know that one of the strongest men on the planet eats a 100% plant-based diet?Yes, athlete Patrik Baboumian is a vegan weightlifter of Iranian origin, who received a place in the Guinness World Records in 2015 for walking 10 meters while carrying a 560kg yoke!

And speaking of strength, let's remember thatan essential nutrient for any diet is iron, this mineral is an important component of hemoglobin, responsible for carrying oxygen from our lungs to other tissues.

An average adult needs to ingest between 8 and 18 mg per day, however it is recommended that vegetarians consume more to absorb enough. Deficiency in this nutrient is quite common and can lead to anemia, which, despite myths, is just as prevalent in people who eat meat as it is on vegetarian diets.

Fortunately, iron is naturally present in many foods and it is completely possible to obtain it through a 100% vegetarian diet.

Iron-rich foods should ideally be exposed to heat or soaked for 8 hours before consumption.Also, eating them together with a good source of vitamin C (dressing with lemon or other citrus fruits, peppers, parsley, strawberries, etc.) can help you absorb 3 to 6 times more iron.

Other important information!Two hours before and after eating avoid consuming coffee, tea and infusions, they prevent the absorption of iron.You can use Rooibos or an infusion of lemon or pineapple peel as a replacement.

Check this list of vegetables high in iron:


We invite you to try these delicious high iron and 100% veg recipes!

It's good not to be too hard on yourself. If you still haven't managed to completely eliminate animal products, all good.Over time it will get easier and easier!

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