What Vegan Foods Have Iron

What Vegan Foods Have Iron

What Vegan Foods Have Iron

Iron is an essential nutrient that plays a vital role in many bodily functions. A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia. Iron can be found in two forms in foods — heme and non-heme. Heme iron is only found in animal products, whereas non-heme iron is only found in plants.

What Vegan Foods Have Iron

The recommended daily intake (RDI) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person's gender and life stage. For instance, men and post-menopausal women generally require around 8 mg of iron per day.

This amount increases to 18 mg per day for menstruating women and 27 mg for pregnant women. And, since non-heme iron tends to be less easily absorbed by our bodies than heme iron, the RDI for vegetarians and vegans is 1.8 times higher than meat-eaters.

Iron deficiency can be a nutritional problem, and vegetarians, especially women, may need to take special care to avoid it. Because iron stores in vegetarians are usually lower (although still within the normal range), there is less leeway for poor dietary choices. The primary function of iron is to transport oxygen to all of the organs, muscles and tissues in your body. Anemia caused by iron deficiency can cause tiredness, weakness, shortness of breath, and headache.

There are 2 forms of iron found in food — heme iron and non-heme iron. Heme iron is the more readily absorbed form of iron and makes up about 40 percent of the iron in meat, poultry and fish. Eggs and many plant foods also contain iron, but it is in the non-haem form, which is less well absorbed. If you are a vegetarian, you need to include plenty of iron-rich foods in your diet. It would help if you also cared to combine iron-rich foods with foods that enhance iron absorption and avoid foods and drinks that inhibit absorption.

Iron, the essential nutrient that turns out, is not just for forging weapons. It is also needed to help transport oxygenated blood throughout the body. Iron deficiency can lead to weakness, hair loss, anxiety, irritability, depression, and, ultimately, anemia. In short, it's not a good thing to miss out on iron. Most people get their iron from eating iron-rich foods like meat or fish, though a good amount can be found in plant-based sources as well.

It is in those plant-based products that many vegans find their iron. Since most doctors require about 20mg of iron per day for adults, searching for these essential minerals is an integral part of vegan dietary preparation. However, it isn't just the amount of iron in food that vegans have to worry about. Iron absorption can also be a problem, and polyphenols in plant foods can block that absorption. That said, there are some tasty, ferrous foods out there for the iron-conscious vegan.

Though it is of little concern to the vegans in the audience, it must be said that shellfish, particularly bivalves like clams, mussels, and oysters, contain a relatively large amount of iron. This amount can be variable depending on the size of the clam, the water quality, their diet, and so on, so it's not precisely precise enough for our standards.

Red meat also has a lot of iron, but it is about as far from vegan-friendly as one can get. With that out of the way, vegans are in luck. Beans, lentils, tofu, dark chocolate, whole grains, nuts, seeds, and many leafy greens are all packed with iron. Eating a wide variety of these items will not only keep you full, but it's also very likely they'll get you to that 18-20 mg of iron you need each day.

What Is Iron?

Iron is a microelement that is important for maintaining healthy hemoglobin in red blood cells. Heme iron is most commonly called iron because it contains the longest chain of iron molecules. Non-heme iron is a light iron oxide that is found in plant foods. Whether you're a new vegan or have been vegan for a while, your body requires iron.

This is why it is essential to take in adequate iron, just like you would when consuming meat. The most natural way to get iron is by consuming plant foods. However, if you're vegan, you can get iron from supplements. Like any supplement, it can be dangerous to take too much iron. I recommend taking a recommended amount and adding extra vitamin C to help with absorption.

Iron is a mineral responsible for transporting oxygen to and within cells and ensuring the blood is not too acidic or too acidic. It plays an essential role in the metabolism of carbohydrates, proteins and fats. Iron also plays a role in promoting the growth and repair of cells. Studies have also shown that iron can help lower cholesterol, improve memory, increase bone density, lower blood sugar and help to prevent some cancers.

Why Is Iron Important For Your Diet

Why Is Iron Important For Your Diet?

Iron is essential because it helps the body's red blood cells. Heme iron is essential for children, older adults, people with kidney disease, and anyone with iron absorption problems. Iron helps distribute oxygen throughout the body, helping to bring life-saving oxygen to the vital organs. Iron deficiency can also indicate iron-deficient anemia, which could result in low energy, fatigue, nausea, anemia and changes in consciousness.

Iron has several vital functions in the body. It helps the body convert food to energy and maintains blood sugar levels and the body's use of oxygen. People with anemia can struggle to absorb heme iron and may need to eat up to two cups of spinach a day to get the iron they need.

Iron is one of the minerals that your body uses to produce energy for your cells and muscles. If you don't have enough, your body won't work as efficiently. Iron is a mineral that helps regulate the release of the hormone called Thrombomodulin, which helps prevent blood clots, a condition called heart disease and stroke. So when you are vegetarian, vegetarian or vegan, you can feel a substantial health benefit.

When your body doesn't get enough iron, it results in fatigue, shortness of breath, anemia, dizziness and irritability. Iron deficiency can be so severe that it has been linked to premature death. A low level of hemoglobin characterizes anemia. It's considered anemia when your hemoglobin levels fall below 12.5 grams/dL.

The average person needs 8mg of iron daily to maintain normal blood levels. An American Heart Association (AHA) recommends women ages 19-45 get 4mg of iron a day. Your diet should contain at least two servings of leafy greens, tofu, lentils or other protein sources each day.

Take Care Of Your Iron Levels

“Iron requirements differ depending on the age and sex of a person,” explains Renata Heggestad, an RDN and author of Iron Attack!. “People older and have higher body mass indices (BMI) may need more iron.

One study found that women over 50-years-old who were deficient in iron had high blood pressure. Lactating women may also need additional iron. Women who are obese are more likely to have iron deficiencies.”

Heggestad also recommends that people with anemia include more iron-rich foods in their diet. He says that iron-rich foods like beans, dark leafy greens, and whole grains are easy to incorporate into a vegan diet. Vegetarians, she adds, should try to eat iron-rich foods, including whole grains, as well as beans and soy.

Meat, seafood, and eggs contain iron in high concentrations. Leafy green vegetables, fruits, beans, legumes, and whole grains contain small amounts of iron, as do fortified foods and breakfast cereals. Although these foods are good sources of iron, they're not the only options.

Numerous factors can affect your iron levels, so understanding your body's specific needs is essential to getting the best from your diet. Your routine health care provider will be able to recommend a balanced diet that suits your dietary needs. How many times do I need to eat each day?

Depending on your body type and activity level, the daily value of iron is 2 to 9 mg per meal. Therefore, one medium-sized apple, for example, provides about 3.5 mg of iron. Avoid foods that contain foods high in vitamin C. These foods tend to deplete the body's iron stores and lead to low iron levels.

How Much Iron Do You Need In A Day

How Much Iron Do You Need In A Day?

You can get a full day's worth of iron from a single steak. One serving of beef, chicken or fish should contain about one and a half to two tablespoons of iron. Since plant foods naturally don't contain heme, vegans can get around this issue by increasing their iron intake with fortified foods.

According to the Journal of Nutrition, a healthy diet should include around 2 mg of iron per 1,000 calories. So to get enough iron, you should aim for three servings a day. As we mentioned before, you can get too much iron. A doctor will be able to tell you if you are potentially suffering from iron-deficiency anemia by giving you an iron blood test.

Generally, the rule of thumb is that adults need about 10mg of iron per day, while children need 8mg per day. The most iron your body will get from food sources is in the form of whole grains and dark leafy green vegetables. However, suppose you're vegetarian or vegan. In that case, your body will be much better off getting enough iron through supplements or taking a supplement yourself, rather than eating meat and other animal products.

How To Incorporate More Iron Into Your Diet

Choosing vegan foods with iron is the easiest way to increase your iron intake. Popular vegan foods that are high in iron include:

  • Almonds
  • Dark green leafy vegetables
  • Dried beans
  • Dried fruit
  • Legumes
  • Lentils
  • Nuts and seeds
  • Quinoa
  • Red beans
  • Tofu and Tempeh

Most beans contain a good amount of iron, and it is generally recommended that a person eat three cups of cooked red beans each day. A cup of cooked red beans contains 9.4 milligrams of iron. Beans are another great source of non-heme iron. Quinoa, which is high in protein and fiber, is another source of non-heme iron.

Just half a cup of cooked quinoa contains 14 milligrams of iron. Choosing a plant-based diet is the best way to get your daily dose of iron, as meat has the highest iron content of all meat. Many meat-eaters will consume a lot of iron through red meat.

It's recommended that people get around 45 mg of iron a day. In comparison, the U.S. Department of Agriculture (USDA) sets the dietary allowance (DRI) for iron at 11 mg per day. According to the Mayo Clinic, people often don't get enough iron because they don't consume enough animal products and foods containing non-heme iron. Iron is absorbed primarily through the intestines and skin.

Once it reaches the liver, the iron is broken down into parts — heme and non-heme. Some plant-based foods that are high in iron are kale, spinach and lentils. According to the USDA, the average plant-based meal can easily contain up to 30 mg of iron per serving.

If you've been avoiding iron because you've been afraid of its taste, go ahead and try it out. A few sources of iron can provide your body with all the nutrients it needs, especially if you're new to the concept of veganism. Whole grains, dried beans, lentils, nuts, seeds, and dark green leafy vegetables are all excellent sources of iron.

In addition, black and kidney beans have some iron, so feel free to pair them with your favourite plant protein like tofu, chickpeas, or beans. You can also make a large batch of your favourite vegan chilli, then eat it over rice, or serve it over mashed potatoes to make it a great meat substitute. Aim to eat iron-rich foods at least twice a week, and consume three or four servings of dark, leafy greens each week to help get a grip on your iron deficiency.

What Vegan Foods Contain Iron

What Vegan Foods Contain Iron?

Beans are the highest source of iron, providing 16-20% of your recommended daily intake. Zucchini, tomatoes, and green leafy vegetables are also good sources. Non-heme iron comes from plant foods such as wheat, lentils, and legumes. Non-heme iron is found in legumes and dark leafy vegetables.

Eggs and dairy are also high in non-heme iron. According to a study conducted by the University of Maryland, healthy vegans have a significantly lower risk of iron deficiency and blood clots compared with omnivores. However, most studies on the issue are limited to healthy vegans.

All plant foods contain iron, but the type of iron present depends on how the plant is processed. Iron-fortified breakfast cereals, soy products, and dark green vegetables are all high in heme iron and are a good source of plant iron. Other iron-fortified foods include beans, lentils, whole grains, fruits, and vegetables.

Non-heme iron is the form of iron found in beans, nuts, seeds, legumes, and many dark leafy green vegetables. Non-heme iron is readily available from plant-based foods because it is processed without conversion to harmful heme iron. Some non-heme iron sources include spinach, broccoli, almonds, and soybeans.

Vegan foods contain iron in non-heme iron, such as beans, peas, lentils and spinach. Other iron-rich foods include avocados, sweet potatoes, peanuts, spinach and quinoa.

These foods provide the most non-heme iron and are a great source of iron for vegans:

  • Legumes – Black beans, chickpeas, garbanzo beans, kidney beans, navy beans and lima beans contain iron in the form of non-heme iron. Although beans are high in iron, this iron is present in the non-heme form. This is why they're the best sources of non-heme iron for vegans.
  • Green leafy vegetables – Rutabagas, turnips, celery, collard greens, spinach and kale are high in iron and contain the non-heme form of the mineral.
  • Yams – Sweet potatoes and yams are the highest sources of non-heme iron for vegans.

Dried Fruit (Apricots)

Apricots are high in iron and a great source of fiber and potassium. They are an antioxidant, and a great source of vitamin C. Marathons & Milk Chocolate Apricot Bars are also available from Sprout, so try these to get an extra dose of iron. Blueberries contain high levels of phytonutrients, antioxidants that can reduce inflammation, blood pressure, heart disease, and cancer. They also contain vitamin C, magnesium, manganese, and fiber.

Try blueberry muffins and blueberry-flavoured protein powders to get your daily dose. Blackberries are packed with anthocyanin, a powerful antioxidant that increases energy levels, strength, endurance, and the rate of metabolism. This antioxidant also decreases the risk of heart disease, diabetes, and certain types of cancer.


The green colour of spinach comes from iron compounds. Many vegan diets do not contain a lot of iron, and spinach is an excellent source of iron. Try boiling spinach in some water for about 10 minutes or using spinach as a rice substitute. Leeks are among the most iron-rich vegetables.

They are also in the same family as garlic, but they have a slightly sweeter flavour. Red beets are low in calories, contain iron, and help reduce your risk of developing anemia and heart disease. Enjoy eating them raw or in their greens, sautéed in olive oil, or added to salads. Believe it or not, Brussels sprouts contain 2 grams of iron per cup. This veggie is an excellent source of fiber, potassium, folate and vitamins C and K.


Heme iron in quinoa is bioavailable, which gets absorbed more readily in your body. The vitamin C present in quinoa helps the body absorb this iron. Quinoa also contains other essential vitamins and minerals. These include Zinc, Niacin, Potassium, Magnesium, B vitamins,  and Vitamin B6. Quinoa is one of the top five superfoods globally, and it's rich in iron. Quinoa is also a gluten-free alternative to rice or pasta.

White Button Mushrooms

Mushrooms are rich in vitamin B12, a nutrient often deficient in a vegan diet. Heme iron is often found in mushrooms such as white button mushrooms. They are also a good source of folate, calcium, and protein.

Beet Greens

Beets are loaded with iron. They contain 17 percent iron by weight. They are also packed with vitamins C, B1, and B2. And, beets are one of the best sources of folic acid, which has been shown to reduce the risk of congenital disabilities in pregnant women.

Red Bell Peppers

A common staple in many vegan diets, bell peppers are one of the best sources of vitamin C. They contain 9 percent of the RDA for the nutrient, along with a host of vitamins and minerals.


The best way to ensure an adequate supply of iron for yourself and your family is to include more plant-based foods in your diet. In the case of women trying to get pregnant, an iron-rich diet is essential because studies show that increased iron intake can stimulate fertility. And remember that iron helps women absorb and metabolize many other nutrients in their diet. Iron deficiency also has a negative impact on memory, mood, and cognitive function.

Vegan diets have become much more mainstream in the past few years. This is because of a greater awareness of the detrimental health impacts of consuming animal products on the human body. Many people have taken to vegetarian or vegan diets because of concerns about their health or the environment.

A vegan diet is a healthy option. It's low in fat and fat-soluble vitamins and high in fiber and antioxidants. The diet is also high in folate, vitamin D, vitamin E, and iron. These nutrients reduce the risk of a wide range of diseases and help regulate hormonal balance. The healthiest people in the world get their protein from a plant-based diet. If you're considering adopting a vegan diet, it's essential to ensure you're getting enough iron and other nutrients.

I trust you enjoyed reading the article about What Vegan Foods Have Iron. Please stay tuned. There are more blog posts to come very shortly.




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Ideas? Thoughts? Questions? I would love to hear from you. Would you please leave me your questions, experience, and remarks about this article on What Vegan Foods Have Iron in the comments section below? You can also reach me by email at Jeannette@LivingTheVeganLifestyle.org.




Here are the links to some of my favourite articles:

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How Healthy Is A Vegan Diet Long-Term

Veganism And When It Started

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Best Vegan Kitchen Essentials

4 Best Vegan Protein Powders

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