Table 1: Iron Content of Selected Vegan Foods

Food

Amount

Iron (mg)

Soybeans,cooked

1 cup

8.8

Blackstrap molasses

2 Tbsp

7.2

Lentils, cooked

1 cup

6.6

Spinach, cooked

1 cup

6.4

Tofu

4 ounces

6.4

Bagel, enriched

1 medium

6.4

Chickpeas, cooked

1 cup

4.7

Tempeh

1 cup

4.5

Lima beans, cooked

1 cup

4.5

Black-eyed peas, cooked

1 cup

4.3

Swiss chard, cooked

1 cup

4.0

Kidney beans, cooked

1 cup

3.9

Black beans, cooked

1 cup

3.6

Pinto beans, cooked

1 cup

3.6

Turnip greens, cooked

1 cup

3.2

Potato

1 large

3.2

Prune juice

8 ounces

3.0

Quinoa, cooked

1 cup

2.8

Beet greens, cooked

1 cup

2.7

Tahini

2 Tbsp

2.7

Veggie hot dog, iron-fortified

1 hot dog

2.7

Peas, cooked

1 cup

2.5

Cashews

1/4 cup

2.1

Bok choy, cooked

1 cup

1.8

Bulgur, cooked

1 cup

1.7

Raisins

1/2 cup

1.6

Apricots, dried

15 halves

1.4

Veggie burger, commercial

1 patty

1.4

Watermelon

1/8 medium

1.4

Almonds

1/4 cup

1.3

Kale, cooked

1 cup

1.2

Sunflower seeds

1/4 cup

1.2

Broccoli, cooked

1 cup

1.1

Millet, cooked

1 cup

1.1

Soy yogurt

6 ounces

1.1

Tomato juice

8 ounces

1.0

Sesame seeds

2 Tbsp

1.0

Brussels sprouts, cooked

1 cup

0.9

Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and Manufacturers information.
The RDA for iron is 8 mg/day for adult men and for post-menopausal women and 18 mg/day for pre-menopausal
women. Vegetarians (including vegans) may need up to 1.8 times more iron.

Table 2: Comparison of Iron Sources

Food
Spinach, cooked

Iron (mg/100 calories)

15.5

Collard greens, cooked

4.5

Lentils, cooked

2.9

Broccoli, cooked

1.9

Chickpeas, cooked

1.8

Sirloin steak, choice, broiled

0.9

Hamburger, lean, broiled

0.8

Chicken, breast roasted, no skin

0.6

Pork chop, pan fried

0.4

Flounder, baked

0.3

Milk, skim

0.1

Note that the top iron sources are vegan.

Table 3: Sample Menus Providing Generous Amounts of Iron

Iron
1 serving Oatmeal Plus (p. 23)

3.8

Lunch:
1 serving Tempeh/Rice Pocket Sandwich (p. 94)

4.7

15 Dried Apricots

1.4

Dinner:
1 serving Black-Eyed Peas and Collards (p. 76)

2.1

1 serving Corn Bread (p. 21)

2.6

1 slice Watermelon

1.4

TOTAL

16.0

Breakfast:
Cereal with 8 ounces of Soy Milk

1.5

Lunch:
1 serving Creamy Lentil Soup (p. 49)

6.0

1/4 cup Sunflower Seeds

1.2

1/2 cup Raisins

1.6

Dinner:
1 serving Spicy Sauted Tofu with Peas (p. 103)

14.0

1 cup Bulgur

1.7

1 cup Spinach

6.4

sprinkled with 2 Tbsp Sesame Seeds

1.2

TOTAL

33.6

Note: Page Numbers refer to recipes in the book Simply Vegan.

Additional foods should be added to these menus to provide adequate calories and to meet requirements for nutrients
besides iron.

Why Fiber?
Fiber is something the body needs but never actually digests -- in fact, it remains more or less the same
from plate to toilet. It comes in two varieties, soluble and insoluble, and most plant-based foods
contain a mixture of the two. Soluble fiber turns to gel in the stomach and slows digestion, which

helps lower cholesterol and blood glucose. Insoluble fiber, on the other hand, remains unchanged all
the way to the colon, making waste heavier and softer so it can shimmy through the intestines more
easily. Regardless of these differences, neither type of fiber is ever absorbed into the body.
Skipping out on a daily dose of fiber often leads to constipation, which can make going to the bathroom
painful and uncomfortable -- hence the term "backed up." Eating too little fiber can make it tough to
control blood sugar and appetite because fiber regulates the speed of digestion and contributes
to satiety (aka feeling full). There can be too much of a good thing, though. Overdoing it with fiber can
move food through the intestines too quickly, which means fewer minerals get absorbed from food. It
can also result in uncomfy gas, bloating and cramping, especially when fiber intake is dramatically
increased overnight .
So what's the magic amount? The Institute of Medicine recommends that men under 50 eat about 38
grams of fiber each day and women consume 25 grams. Adults over 50 require less fiber (30 grams for
dudes and 21 grams for ladies) due to decreased food consumption. To put that into perspective, a
young man is supposed to eat the same amount of fiber found in 15 slices of whole-wheat bread every
day.
But fear not! Despite common preconceptions, whole grains are hardly the best source of fiber around.
Read on to learn about a few of our favorite, fiber-rich foods, plus a tasty recipe to help get 'em on the
table.
The Best High-Fiber Foods
Note: The amount of fiber in these foods can vary slightly between the raw and cooked versions.
Legumes

1. Split Peas
Fiber: 16.3 grams per cup, cooked.
Go-To Recipe:Spinach and Yellow Split Pea Soup
A staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews and dhals. This
South Asian recipe is the best kind of comfort food: healthy, satisfying and super filling.
2. Lentils
Fiber: 15.6 grams per cup, cooked.
Go-To Recipe: Lentil Quinoa Burgers with Sauted Mushrooms

Lentils are kitchen all-stars -- they take less time to cook and are more versatile than many other
legumes. This recipe takes advantage of their slightly meatier taste and turns them into a juicy patty
that's held together with lemon juice, cilantro and walnuts.
3. Black Beans
Fiber: 15 grams per cup, cooked.
Go-To Recipe: Black Bean and Sweet Potato Chili
Sweet potato pairs perfectly with the smokiness of chipotle peppers and adds even more fiber to this
hearty bean dish. Loaded with complex carbs and protein, this cold-weather stew makes a perfect postworkout meal.
4. Lima Beans
Fiber: 13.2 grams per cup, cooked.
Go-To Recipe: Leek and Lima Bean Soup with Bacon
Lima beans might sound unappetizing, but when cooked in bacon fat, paired with leeks, pured into a
soup, and topped with sour cream, they're pretty darn delicious.
Vegetables

5. Artichokes
Fiber: 10.3 grams per medium vegetable, cooked.
Go-To Recipe: Roasted Artichokes for Two
Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most
people's kitchens (perhaps because they look a bit prickly). Get creative and try this simple recipe
with lime, garlic, and black pepper.
6. Peas
Fiber: 8.8 grams per cup, cooked.
Go-To Recipe: Scallops on Minted Pea Pure with Prosciutto
Pureing veggies is a great way to squeeze extra nutrients into any meal -- this recipe comes together
lightning-fast and is filled with protein, omega-3s and, of course, fiber.
7. Broccoli
Fiber: 5.1 grams per cup, boiled.
Go-To Recipe: Paleo Broccoli Fritters

This caveman-friendly dish is pretty simple. To make these fritters, just combine onion, garlic,
broccoli, eggs, and almond meal. Once they hit the table, you'll be surprised how much broccoli gets
finished in one sitting.
8. Brussels Sprouts
Fiber: 4.1 grams per cup, boiled.
Go-To Recipe: Hoisin Glazed Brussels Sprouts
Try this Asian twist on the old standard -- this meal carries tones of ginger, sesame, and peanut that
will keep you coming back for seconds (and maybe thirds).
Fruit

9. Raspberries
Fiber: 8 grams per cup, raw.
Go-To Recipe: Raspberry, Coconut, and Oat Macaroons
Raspberries aren't a hard sell -- they're basically nature's candy. With the help of coconut, oatmeal, and
vanilla, they make a relatively healthy dessert that pleases any palate.
10. Blackberries
Fiber: 7.6 grams per cup, raw.
Go-To Recipe: Blackberry Lemon Salad
Successfully mixing sweet and savory isn't for the faint of heart, but this salad makes use of
blackberries, lemon, scallions and dill to great effect.
11. Avocado
Fiber: 6.7 grams per half, raw.
Go-To Recipe: Chicken, Black Bean, Avocado and Radish Salad
Few foods deserve the title of superfood more than the avocado, which is jam-packed with vitamins,
fiber and healthy fats. Pile it on top of this low-carb, Mexican-inspired salad to add some creamy
goodness.
12. Pear
Fiber: 5.5 grams per medium fruit, raw.
Go-To Recipe: Herb-Roasted Pork Tenderloin with Pears

This recipe is a simple and inexpensive way to experiment with an unusual flavor combination. Pork
works well with sweeter flavors, and the high sugar content of pears makes them easy to caramelize.
Grains

13. Bran Flakes

Fiber: 7 grams per cup, raw.
Go-To Recipe: Vanilla, Honey and Yogurt Smoothie with Bran Flakes
Short on time? Whip up a nutritious smoothie and take breakfast to go. This shake is a healthy and
delicious way to get plenty of fiber and a hefty amount of protein, all in one glass.
14. Whole-Wheat Pasta
Fiber: 6.3 grams per cup, cooked.
Go-To Recipe: Avocado Pesto Pasta with Peas and Spinach
With the right sauce, whole-wheat pasta is indistinguishable from its high G.I., white-flour cousin. Mix
in avocado to add a wonderful creaminess to your pasta without using dairy.
15. Pearled barley
Fiber: 6 grams per cup, cooked.
Go-To Recipe: Pearl Barley Risotto with Roasted Squash, Red Peppers, and Rocket
It's not just for making beer -- barley is a chewy, nutritious grain that contains more fiber than oatmeal
and brown rice. It can be used in soup, salad or tea, but try it out in this tasty risotto with seasonal fall
vegetables.
16. Oatmeal
Fiber: 4 grams per cup, cooked.
Go-To Recipe: Carrot Cake Oatmeal
With just one tablespoon of maple syrup per serving, this breakfast is a guilt-free way to indulge in the
morning. Plus, it's packed with fiber-friendly oats, carrots, and coconut.
Sneaky Tips to Add More Fiber to Any Meal

Add flaxseed meal to oats, smoothies, yogurt and baked goods -- you can even try breading chicken
or fish with it. A two-tablespoon serving contains 3.8 grams of fiber and a dose of omega-3 fatty
acids to boot.
Chia seeds have a whopping 5.5 grams of fiber per tablespoon. When they meet with water, they
form a goopy gel that is great for thickening smoothies, makinghealthy puddings or replacing
eggs in cakes and cookies.
While spinach and carrots aren't as high in fiber as the veggies mentioned above, they can easily be
sliced or grated and snuck into many dishes without much hassle: Try adding some to banana
bread, shakes, eggs or even a homemade pizza base.
Food processors are fiber's best friend. Pure some cooked vegetables and add them to sauces and
stews, or swap out rice for chopped-up cauliflower.

Types of Carbohydrates
Did you know there are three main types of carbohydrate in food? There are

Starches (also known as complex carbohydrates)

Sugars

Fiber

You'll also hear terms like naturally occurring sugar, added sugar, low-calorie
sweeteners, sugar alcohols, reduced-calorie sweeteners, processed grains, enriched
grains, complex carbohydrate, sweets, refined grains and whole grains.
No wonder knowing what kind and how much carbohydrate to eat can be confusing!
On the nutrition label, the term "total carbohydrate" includes all three types of
carbohydrates. This is the number you should pay attention to if you
are carbohydrate counting.

Starch
Foods high in starch include:

Starchy vegetables like peas, corn, lima beans and potatoes

Dried beans, lentils and peas such as pinto beans, kidney beans, black eyed peas and split
peas

Grains like oats, barley and rice. (The majority of grain products in the US are made from
wheat flour. These include pasta, bread and crackers but the variety is expanding to include
other grains as well.)

The grain group can be broken down even further into whole grain or refined grain.
A grain contains three parts:

bran

germ

endosperm

The bran is the outer hard shell of the grain. It is the part of the grain that provides
the most fiber and most of the B vitamins and minerals.
The germ is the next layer and is packed with nutrients including essential fatty acids
and vitamin E.
The endosperm is the soft part in the center of the grain. It contains the starch.
Whole grain means that the entire grain kernel is in the food.
If you eat a whole grain food, it contains the bran, germ, and endosperm so you get
all of the nutrients that whole grains have to offer. If you eat a refined grain food, it
contains only the endosperm or the starchy part so you miss out on a lot of vitamins
and minerals. Because whole grains contain the entire grain, they are much more
nutritious than refined grains.

Sugar
Sugar is another type of carbohydrate. You may also hear sugar referred to as simple
or fast-acting carbohydrate.
There are two main types of sugar:

naturally occurring sugars such as those in milk or fruit

added sugars such as those added during processing such as fruit canned in heavy syrup or
sugar added to make a cookie

On the nutrition facts label, the number of sugar grams includes both added and
natural sugars.
There are many different names for sugar. Examples of common names are table
sugar, brown sugar, molasses, honey, beet sugar, cane sugar, confectioner's sugar,
powdered sugar, raw sugar, turbinado, maple syrup, high-fructose corn syrup, agave
nectar and sugar cane syrup.
You may also see table sugar listed by its chemical name, sucrose. Fruit sugar is also
known as fructose and the sugar in milk is called lactose. You can recognize other
sugars on labels because their chemical names also end in "-ose." For
example glucose (also called dextrose), fructose (also called levulose), lactose and
maltose.
If you are looking for information about artificial sweeteners, try this section.

Fiber
Fiber comes from plant foods so there is no fiber in animal products such as milk,
eggs, meat, poultry, and fish.
Fiber is the indigestible part of plant foods, including fruits, vegetables, whole grains,
nuts and legumes. When you consume dietary fiber, most of it passes through the
intestines and is not digested.
For good health, adults need to try to eat 25 to 30 grams of fiber each day. Most
Americans do not consume nearly enough fiber in their diet, so while it is wise to aim
for this goal, any increase in fiber in your diet can be beneficial. Most of us only get
about half of what is recommended.
Fiber contributes to digestive health, helps to keep you regular, and helps to make
you feel full and satisfied after eating.
Additional health benefits, of a diet high in fiber such as a reduction
in cholesterol levels have been suggested by some so may be an additional benefit.
Good sources of dietary fiber include:

Beans and legumes. Think black beans, kidney beans, pintos, chick peas (garbanzos), white
beans, and lentils.

Fruits and vegetables, especially those with edible skin (for example, apples, corn and beans)
and those with edible seeds (for example, berries).

Whole grains such as:

Whole wheat pasta

Whole grain cereals (Look for those with three grams of dietary fiber or more per serving,
including those made from whole wheat, wheat bran, and oats.)

Whole grain breads (To be a good source of fiber, one slice of bread should have at least
three grams of fiber. Another good indication: look for breads where the first ingredient is a
whole grain. For example, whole whe+at or oats.) Many grain products now have "double
fiber" with extra fiber added.

Nuts try different kinds. Peanuts, walnuts and almonds are a good source of fiber and
healthy fat, but watch portion sizes, because they also contain a lot of calories in a small
amount.

In general, an excellent source of fiber contains five grams or more per serving, while
a good source of fiber contains 2.5 - 4.9 grams per serving.
It is best to get your fiber from food rather than taking a supplement. In addition to
the fiber, these foods have a wealth of nutrition, containing many important vitamins
and minerals. In fact, they may contain nutrients that haven't even been discovered
yet!

It is also important that you increase your fiber intake gradually, to prevent stomach
irritation, and that you increase your intake of water and other liquids, to prevent
constipation.

Nutrients that support our thyroid

The thyroid gland needs specific vitamins and minerals to properly do its job. Since we are all unique
in how our hormones are functioning, the best way to get a handle on what our body specifically needs
is to have a full thyroid panel done to help pinpoint where individual levels may be off balance.
Research shows us that there are a few key nutrients that are highly valuable for everyone.

Iodine (I): This is the most important trace element found in thyroid functioning. Without iodine, our
thyroid does not have the basic building blocks it needs to make the necessary hormones to support
all of the tissues in the body. Thyroxine (T4) and Triiodothyronine (T3) are the most essential, active,
iodine-containing hormones we have. In 2012, a CDC report showed that women of childbearing years
in the United States, ages 20-39, had the lowest iodine levels of any other age group. This is
something we can easily improve by eating more iodine-rich foods.
Selenium (Se): This element is indispensable to our thyroid in several ways. Selenium-containing
enzymes protect the thyroid gland when we are under stress, working like a detox, to help flush
oxidative and chemical stress, and even social stress which can cause reactions in our body.
Selenium-based proteins help regulate hormone synthesis, converting T4 into the more accessible T3.
These proteins and enzymes help regulate metabolism and also help maintain the right amount of
thyroid hormones in the tissues and blood, as well as organs such as the liver, kidneys, and even the
brain.Selenium also helps regulate and recycle our iodine stores. These are all very important
functions!
Zinc (Zn), iron (Fe), and copper (CU): These three trace metals are vital to thyroid function. Low
levels of zinc can cause T4, T3, and the thyroid stimulating hormone(TSH) to also become low.
Research shows that both hyperthyroidism (overactive thyroids) and hypothyroidism (under active
thyroids), can sometimes create a zinc deficiency leading to lowered thyroid hormones.
Decreased levels of iron can result in decreased thyroid function as well. When combined with an
iodine deficiency, iron must be replaced to repair the thyroid imbalance. Copper is needed to help
produce TSH, and maintain T4 production. T4 helps cholesterol regulation, and some research even
indicates copper deficiency may contribute to higher cholesterol and heart issues for people with
hypothyroidism.

Iodine
Primary sources:

Sea vegetables: Kelp, nori, kombu, dulse, arame, wakame, hijiki

Seafood: Haddock, clams, salmon, shrimp, oysters, sardines
Iodized sea salt
Secondary sources:
Eggs, spinach, garlic, asparagus, Swiss chard, mushrooms, summer squash, sesame seeds, lima
beans
Selenium
Tuna, mushrooms, beef, sunflower seeds, Brazil nuts, organ meats, halibut, soybeans
Zinc
Beef, turkey, lamb, fresh oysters, sardines, soybeans, walnuts, sunflower seeds, Brazil nuts, pecans,
almonds, split peas, ginger root, whole grains, maple syrup
Copper
Crabmeat, oysters, lobster, beef, nuts, sunflower seeds, beans (white beans, chickpeas, soybeans),
shitake mushrooms, pearled barley, tomato paste, dark chocolate
Iron
Organ meats, oysters, clams, spinach, lentils, soybeans, white beans, pumpkin seeds, blackstrap
molasses
Vitamin A (beta-carotene)
Broccoli, asparagus, lettuce, kale, carrots, spinach, sweet potatoes, liver, winter squash/pumpkin,
cantaloupe
Vitamin C
Broccoli, Brussels sprouts, cauliflower, greens (mustard, collard, kale, turnip), parsley, peppers (chili,
Bell, sweet), strawberries, guava, papaya, citrus, kiwifruit
Vitamin E
Peanuts, almonds, sunflower seeds, beans and soybeans, asparagus, leafy green vegetables, whole
grains, liver

Vitamin B2 (riboflavin)
Egg yolks, organ meats, wild rice, wheat germ, Brewers yeast, mushrooms, almonds

Thyroid function tests[edit]

Main article: Thyroid function tests

Test

Normal ranges[31]

Abbreviation

Serum thyrotropin/thyroid-stimulating hormone TSH

0.56.0 U/ml

Free thyroxine

FT4

718 ng/l = 0.71.8 ng/dl

Serum triiodothyronine

T3

0.81.8 g/l = 80180 ng/dl

Radioactive iodine-123 uptake

RAIU

1030%

Radioiodine scan (gamma camera)

N/A

N/A - thyroid contrasted images

Free thyroxine fraction

FT4F

0.030.005%

Serum thyroxine

T4

46120 g/l = 4.612.0 g/dl

Thyroid hormone binding ratio

THBR

0.91.1

Free thyroxine index

FT4I

411

Free triiodothyronine l

FT3

230619 pg/d

Free T3 Index

FT3I

80180

Thyroxine-binding globulin

TBG

1220 ug/dl T4 +1.8 g

TRH stimulation test

Peak TSH

930 IU/ml at 2030 min.

Serum thyroglobulin l

Tg

0-30 ng/m

Thyroid microsomal antibody titer

TMAb

Varies with method

Thyroglobulin antibody titer

TgAb

Varies with method

U/ml = mU/l, microunit per milliliter

ng/dl, nanograms per deciliter

g, micrograms

pg/d, picograms per day

IU/ml = mIU/l, micro-international unit per milliliter

See [2] for more information on medical units of measure

As of early 2014, in the United States, new guidelines for TSH levels have been implemented as endorsed by
The American Association of Clinical Endocrinologists. the new range is a TSH of 0.3 to 3.0. Many testing
facilities and doctors are still unaware of the change.[citation needed]
Listed below are some of the effects of drugs on thyroid function.

Effects of some drugs on Tests of Thyroid function[32]

Cause

Inhibit TSH secretion

Inhibit thyroid hormone

synthesis or release

Inhibit conversion of T4 to T3

Drug

Effect

Dopamine, L-dopa, Glucocorticoids, Somatostatin

T4; T3; TSH

Iodine, Lithium

T4; T3; TSH

Amiodarone, Glucocorticoids, Propranolol, Propylthiouracil,

T3; rT3; , ,
T4 and fT4; ,

Radiographic contrast agents

Inhibit binding of T4/T3 to

serum proteins

Stimulate metabolism of
iodothyronines

Inhibit absorption of ingested

T4

Salicylates, Phenytoin, Carbamazepine, Furosemide,

Nonsteroidal anti-inflammatory agents, Heparin (in vitro
effect)

Phenobarbital, Phenytoin, Carbamazepine, Rifampicin

TSH

T4; T3; fT4E, ,

fT4; TSH

T4; fT4; TSH

Aluminium hydroxide, Ferrous sulfate, Cholestyramine,

Colestipol, Iron sucralfate, Soybean preparations,

T4; fT4; TSH

Kayexalate

Increase in concentration of

Estrogen, Clofibrate, Opiates (heroin, methadone), 5-

T4; T3; fT4;

T4-binding proteins

Fluorouracil, Perphenzazine

TSH

Decrease in concentration of
T4-binding proteins

Androgens, Glucocorticoids

T4; T3; fT4;

TSH

: reduced serum concentration; : increased serum concentration; : non change; TSH: Thyroid-stimulating
hormone; T3: Total triiodothyronine; T4: Total thyroxine; fT4: Free thyroxine; fT3: Free triiodothyronine; rT3:
Reverse triiodothyronine