Friday Factoid: Iron. Pepitas anyone?

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Do you know that women between 19-50 years old need 18 mg of iron per day while men need 8 mg?! Pumpkin seeds and pepitas are SO high in iron.

Eat up!

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Check the chart for more info:

Top 10 sources of iron:

Pumpkin Seeds/ Pepitas (11.38 mg/cup)

Sunflower Seeds (9.13 mg/cup)

Soybeans (8.84 mg/cup)

Cashews (8.22 mg/cup)

Apricots (7.51 mg/cup)

Tofu (6.64 mg/cup)

White Beans (6.62 mg/cup)

Lentils (6.59 mg/cup)

Almonds (5.78 mg/cup)

Amaranth (5/17 mg/cup)

xoxo, K

Check here for more info: www.veganprogram.com