If you’re a plant-based eater, you’ve probably heard about the importance of iron. After all, it’s one of the most important nutrients for your body to function optimally.
But did you know that many plants actually contain more iron than meat? In this article, I’ll introduce some of the best food sources for vegetarians and vegans looking to boost their energy levels and immunity with this essential mineral.
| Takeaways |
|---|
| Consuming enough iron is vital for overall health and well-being. |
| Plant-based sources of iron include dark leafy greens, legumes, tofu, nuts, seeds, and enriched grains and cereals. |
| Pairing iron-rich foods with vitamin C-rich foods can boost iron absorption in the body. |
| A well-planned vegan diet can provide all the necessary nutrients, including iron. |
| If you suspect you have an iron deficiency, it’s important to speak with a healthcare professional. |
Spirulina
Spirulina is a type of blue-green algae that’s been consumed by humans for centuries, and it’s now considered a superfood because it offers a wide range of health benefits. Spirulina is rich in iron, B vitamins, protein, and chlorophyll.
It’s also said to help with weight loss when combined with exercise (although this remains unproven).
Eating spirulina can be difficult on its own the flavor can come across as bitter or fishy (depending on the type you buy).
However, spirulina can easily be added to smoothies or eaten by itself as a snack if you’re looking for a plant-based iron source.
If you’re following a vegan diet, it’s essential to make sure you’re getting enough vitamin B12 to avoid deficiency. Check out our article on how vegans can get enough of this essential vitamin to learn more about the importance of B12 and how to get it on a plant-based diet.
Dark Chocolate
The next time you’re looking for a sweet snack to boost your energy, consider dipping into some dark chocolate.
Although it has been linked to many health benefits, including lowered blood pressure and better cholesterol levels, dark chocolate is rich in iron as well.
The American Journal of Clinical Nutrition found that eating a mere 1 ounce (28 grams) of cocoa-containing products per day can help increase the amount of iron absorbed from food by up to 33 percent.
The high levels of magnesium found in dark chocolate also work hand-in-hand with its high content of iron to promote relaxation and improve sleep quality two things we all need more of these days! And don’t worry about adding calories or sugar; just one ounce contains only 70 calories.
Squash And Pumpkin Seeds
Squash and pumpkin seeds are also a great source of iron, as well as plant-based protein. They’re also rich in magnesium and zinc, which can help prevent fatigue by regulating hormones that control blood sugar levels.
Pumpkin seeds are an excellent source of vitamin E, phosphorus, manganese and fiber—all nutrients that play an important role in maintaining optimal health.
Note: You should only eat raw pumpkin seeds if you enjoy having your mouth numb for several hours after eating them!
A plant-based diet can provide all the necessary nutrients for optimal health and well-being. Check out our ultimate guide to plant-based nutrition to learn more about the benefits of a vegan diet and how to stay healthy on a plant-based lifestyle.
Legumes (Like Chickpeas And Lentils)
Legumes, such as chickpeas and lentils, are a great source of iron. They’re also high in protein and can help you feel fuller for longer.
One study found that cooking legumes helps to reduce their phytic acid content (phytic acid can reduce the absorption of iron and other minerals).
This means that you’ll be able to absorb more nutrients from your meals if you cook them instead of eating them raw or unprocessed.
Cooking legumes may also help reduce flatulence!
| Legume | Amount per 100 g | Iron Content | Protein Content |
|---|---|---|---|
| Chickpeas | 1 cup (164 g) | Approximately 4.8 mg | Approximately 14.5 g |
| Lentils | 1 cup (198 g) | Approximately 6.6 mg | Approximately 17.9 g |
| Kidney Beans | 1 cup (177 g) | Approximately 5.2 mg | Approximately 15.4 g |
| Black Beans | 1 cup (172 g) | Approximately 3.6 mg | Approximately 15.2 g |
| Lima Beans | 1 cup (170 g) | Approximately 4.5 mg | Approximately 14.7 g |
Legumes provide an excellent source of iron and protein that can help keep you satiated. Incorporating more legumes, such as chickpeas and lentils, into your diet can help you meet your daily iron needs while providing other essential nutrients for your body.
Blackstrap Molasses
Blackstrap molasses is a sweetener that’s been around since the mid-1800s. It’s made by boiling sugar cane juice and then filtering it through animal bones, which gives the syrup its dark color.
Blackstrap molasses contains a lot more iron than regular table sugar, so if you’re trying to increase your intake of this mineral, it can be a good choice.
Plus, blackstrap molasses contains potassium and magnesium—two minerals that help regulate blood pressure as well as B vitamins that help with energy production!
To get started with blackstrap molasses in your cooking:
- Add 1 tablespoon to smoothies or hot drinks for an extra boost of energy and immunity
- Mix ¼ cup into oatmeal for some added sweetness without added calories (and iron)
- Use it instead of brown sugar in any recipe
Blackstrap Molasses Energy Bars: 2 cups oats; 2/3 cup unsweetened shredded coconut; 1/2 cup nut butter (any type); ¼ cup blackstrap molasses; 2 tablespoons maple syrup; ½ teaspoon sea salt
Eating a plant-based diet can bring a wide range of health benefits, from reducing your risk of chronic diseases to improving digestion and weight management. Check out our article on 10 surprising health benefits of a plant-based diet to learn more about the ways a vegan lifestyle can boost your health.
Tofu
Tofu is a good source of protein, iron, calcium and magnesium. It’s also rich in B12—a vitamin that can be difficult to find in plant-based food sources.
To get the most out of tofu, look for organic varieties that are minimally processed with little or no added oil. Tofu is easily marinated so it pairs well with your favorite sauces and spices too!
Rice Bran
Rice bran is a good source of iron, but it’s also rich in other nutrients like vitamin B1, magnesium and selenium.
The health benefits of rice bran include:
- Boosting your energy levels – Iron helps your body produce red blood cells that carry oxygen around your body. Without enough iron you can feel tired and weak because your muscles aren’t getting enough oxygen.
- Boosting your immunity – Vitamin E is an antioxidant that helps keep free radicals at bay, making it easier for our bodies to fight off infections and diseases. Rice bran contains more than double the amount of vitamin E found in wheat germ!
Your diet and lifestyle choices can play a huge role in the health and appearance of your skin. Check out our guide on all-natural vegan skincare tips to learn more about how a vegan diet can help you achieve healthy, glowing skin.
Farro, Barley, Oats, And Quinoa
If you are looking to boost your iron intake, then whole grains are a great place to start. Whole grains include oats, barley, farro and quinoa. All of these contain iron in their natural state and provide an excellent source of energy for the body.
The best part about whole grains is that they can be added to so many foods—the possibilities really are endless!
Farro can be used in soups or salads; barley can be used in soups or stews; quinoa makes for a delicious breakfast cereal or grain side dish; and oats make for an amazing breakfast cereal or healthy snack option that can be eaten hot or cold.
Prune Juice
The next time you’re feeling sluggish or have a cold, reach for some prune juice. While it may sound like a weird remedy, prune juice is actually an excellent source of iron and vitamin C, as well as fiber a nutrient that helps keep you regular.
That’s why many nutritionists recommend drinking the juice before bedtime to help aid digestion and prevent constipation. But there are plenty of other benefits to consider:
Prunes contain potassium, which helps regulate blood pressure and heart rate. That makes them helpful if your heart has been damaged by high cholesterol or diabetes by lowering both your risk for stroke and high blood pressure (hypertension).
It also helps maintain healthy kidney function so that waste products can be flushed from the body properly and prevents calcium loss in bones over time.
Getting enough protein on a vegan diet is easier than you might think. Check out our article on 15 easy ways to get enough protein on a vegan diet to learn more about how to meet your protein needs on a plant-based diet without relying on animal products.
Fermented Foods (Such As Sauerkraut)
Fermented foods are a great source of iron. Sauerkraut, in particular, contains probiotics that help the body fight off infections and boost immunity. It is also rich in vitamins C and K as well as fiber.
| Fermented Food | Iron Content | Benefits |
|---|---|---|
| Sauerkraut | Approximately 2.1 mg per 100 g | Contains probiotics, boosts immunity, rich in vitamins C and K, and high in fiber. |
| Kombucha | Approximately 0.12 mg per 100 ml | Contains probiotics and antioxidants, supports digestion, and can aid in detoxification. |
| Tempeh | Approximately 2.7 mg per 100 g | High in protein and probiotics, supports bone health, and helps boost metabolism. |
| Kimchi | Approximately 0.9 mg per 100 g | Contains probiotics, high in fiber, supports digestion, and may help reduce inflammation. |
| Miso | Approximately 1.5 mg per 100 g | Contains probiotics, supports bone and heart health, and may help improve digestion. |
Fermented foods provide a great way to increase iron intake along with other vitamins and probiotics beneficial for overall health. Incorporating more fermented foods, such as sauerkraut and tempeh, in your diet can help you meet your daily iron needs.
Pine Nuts
Pine nuts are a great source of iron, vitamin E and manganese. They’re also a good source of protein and fiber. Pine nuts are high in calories, so you should eat them in moderation.
Dried apricots
Dried apricots are a good source of iron, so eat them to increase your energy and immunity. These dried fruits also contain vitamin A, which is important for healthy vision, and vitamin K, which helps maintain healthy bones.
Conclusion
Iron is a very important mineral that we need to have in our diet. It helps transport oxygen around your body and make red blood cells, so it’s crucial to have enough of it!
There are many plant-based foods that contain iron, but some of them contain more than others. You can find out which ones by checking out this infographic.
Further Reading
Here are some additional resources to help you learn more about veganism and iron consumption:
WebMD’s List of Foods High in Iron for Vegans: This article provides a list of plant-based foods that are high in iron, along with tips on how to boost iron absorption.
Healthline’s Guide to Healthy Iron-Rich Foods: This guide offers information on the importance of iron in the diet and provides a list of iron-rich foods for vegans and non-vegans alike.
VegNews’ Guide to Getting Iron on a Vegan Diet: This article provides tips on how to get enough iron on a plant-based diet, as well as information on the best vegan sources of iron.
FAQs
What are the best plant-based sources of iron?
Some of the best plant-based sources of iron include dark leafy greens, legumes, tofu, nuts, seeds, and enriched grains and cereals.
Can a vegan diet provide enough iron?
Yes, a well-planned vegan diet can provide all the necessary nutrients, including iron. It’s important to eat a variety of iron-rich plant foods and pair them with vitamin C-rich foods to boost absorption.
What are the symptoms of iron deficiency?
Symptoms of iron deficiency can include fatigue, weakness, pale skin, brittle nails, and shortness of breath. If you suspect you have an iron deficiency, it’s important to speak with a healthcare professional.
Should I take an iron supplement if I’m vegan?
It’s possible to get enough iron on a vegan diet without supplements, but some people may benefit from taking an iron supplement, especially if they have a diagnosed deficiency or other health concerns.
Can too much iron be harmful?
Yes, getting too much iron can be harmful and lead to iron toxicity. It’s important to get iron from food sources and not take supplements or multivitamins that exceed the recommended intake.
Hi! My name is Hellen James, and I’m a vegan lifestyle enthusiast. I’ve been living the vegan lifestyle for over 10 years now, and it’s been one of the best decisions I’ve ever made. The food is amazing, the community is incredible, and there’s no way I could go back after experiencing all this firsthand.
