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Batterules
(sh.itjust.works)
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this post was submitted on 19 Apr 2024
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Reject lentils, embrace broccoli 🥦
Actually btw. Broccoli and spinach have much higher iron levels.
Come on, now. Lentils, broccoli, and spinach are all awesome in their own ways.
We agree on 66% of that statement!
Bam!
Most of the iron in spinach is not bioavailable. Veggies generally aren't good at the iron being bioavailable but spinach is especially bad, and lentils are quite good and contain a ton. Apples have excellent bioavailability but comparatively low iron content OTOH you can just stick a nail into them. Or use an iron pan that also helps. And yes diced apples work quite well in lentil stew the lentils need acid anyway, add spices and aromatics, either noodles or a slice or two of good bread and you have yourself a meal.
You have it reversed, iirc. The iron in broccoli is one of the best in terms of plant based bioavailability, and has a higher base amount, and the iron in lentils has some of the least amount of bioavailability, around 2%. Spinach's bioavailability is low too, but still higher than that at 6%.
Of course, in practice, you can just take an iron supplement or cook with cast iron and not worry about this at all.