▷Recommended Dietary Allowances of IRON (RDAs):

Gender/Age Iron RDA
Children 1-3 7 mg
Children 4-8 10 mg
Children 9-13 8 mg
Males/14-18 11 mg
Females/14-18 15 mg
Males/19+ 8 mg
Females/19-50 18 mg
Females/51+ 8 mg

Source: https://goo.gl/G3GhvQ

▷Vegan sources of IRON:
Legumes: lentils, white beans, soy beans, garbanzos, tofu, soy milk
Grains: quinoa, oatmeal, brown rice
Vegetables: parsley, spirulina
Fruit: dried apricot
Nuts & seeds: pumpkin seeds, sesame paste

Source: https://goo.gl/QLjrx1

Other Source: https://goo.gl/cMw9mp

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✔ F A C E B O O K: facebook.com/seekingjess
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✔ C O N T A C T: seekingjess@gmail.com

MORE VIDEOS:
🌱 101 VEGAN GUIDE FOR BEGINNERS: https://goo.gl/pHTS4s
🌱 What I eat in a day - VEGAN #1: https://goo.gl/xyTS3n
🌱 What I eat in a day - VEGAN #2: https://goo.gl/j7HSVt
🌱 What I eat in a day - VEGAN #3 https://goo.gl/SrJv9J
🌱 How to: VEGAN CHOCO MOUSSE: https://goo.gl/GcGBpn
🌱 Best FULL BODY HOME WORKOUT: https://goo.gl/KGctL4

Also check out:

BOOKS:
▷ HOW NOT TO DIE (Dr. Michael Greger): https://goo.gl/Tgk1vu
▷ HOW NOT TO DIE - COOKBOOK: https://goo.gl/vmnyVq
▷ THE CHINA STUDY: https://goo.gl/DivKsE

WEBSITES:
▷ Nutrition Facts (Dr. Michael Greger): http://nutritionfacts.org
▷ PubMed (biomedical and life sciences journal literature): https://goo.gl/cBkb57

VIDEOS:
▷ DO CARBS MAKE YOU FAT? https://goo.gl/9HeBnJ
▷ Dr. Neal Barnard on Plant-Based Nutrition Essentials: https://goo.gl/BVaqCM
▷ 10 Deadly Food Myths: https://goo.gl/SvNzXk

DOCUMENTARIES:
▷ EARTHLINGS https://goo.gl/2X9UWK
▷ COWSPIRACY https://goo.gl/u6EAxW
▷ WHAT THE HEALTH https://goo.gl/DwrPrq
▷ FORKS OVER KNIVES https://goo.gl/py4nQX