Vegan Food & Lifestyle Blog, Vegan Nutrition
Iron-rich Vegan Food: Fuel Your Body with These Plant-Based Options
Iron is an essential mineral that our bodies need to function properly. It plays a vital role in carrying oxygen throughout the body, and a deficiency in iron can lead to fatigue, weakness, and anemia. While meat, poultry, and fish are common sources of iron, there are also plenty of plant-based options that can provide your body with the iron it needs. In this blog post, we will explore some of the best vegan food options that are high in iron.
Vegan Food With Iron Per 100g
This guide will introduce you to a bountiful harvest of vegan foods that are rich in iron and will help you create delicious and healthy meals.
| Vegan food source | Iron Content (mg/100g) |
|---|---|
| Spinach | 3.2 |
| Lentils (cooked) | 6.6 |
| Chickpeas (cooked) | 2.5 |
| Tofu | 2.7 |
| Quinoa (cooked) | 2.8 |
| Dried apricots | 2.6 |
| Dried figs | 2.9 |
| Pumpkin seeds | 5.2 |
| Blackstrap Molasses | 8.8 |
| Amaranth (cooked) | 2.9 |
| Sesame seeds | 7.8 |
| Cashews | 4.3 |
| Bulgur (cooked) | 2.5 |
| Tempeh | 2.5 |
| Black-eyed peas (cooked) | 2.5 |
| Whole wheat bread | 2.9 |
| Almonds | 3.4 |
| Mustard greens | 3.2 |
| Swiss chard | 2.7 |
| Collard greens | 2.5 |
| Turnip greens | 2.5 |
Dark Leafy Greens
Dark leafy greens such as spinach, kale, and collard greens are packed with iron and other essential vitamins and minerals. A 100-gram serving of spinach contains 3.6 milligrams of iron, which is 20% of the daily recommended intake. These greens are also low in calories and high in fiber, making them an excellent addition to any diet. Try adding some delicious vegan salads to your diet that include these greens.
Legumes
Legumes such as lentils, chickpeas, and black beans are also great sources of iron. A 100-gram serving of cooked lentils contains 3.3 milligrams of iron, which is 18% of the daily recommended intake. Legumes are also a great source of protein, making them a perfect addition to any vegan meal.
Nuts and Seeds
Nuts and seeds such as pumpkin seeds, sesame seeds, and cashews are also high in iron. A 100-gram serving of pumpkin seeds contains 7.2 milligrams of iron, which is 40% of the daily recommended intake. These foods are also high in healthy fats, making them a satisfying and healthy snack.
Fortified Foods
Many fortified foods such as cereal, bread, and plant-based milk are also high in iron. These foods have had iron added to them, making them an easy way to get the iron your body needs. Fortified foods are also an excellent option for those who may have difficulty getting enough iron from their diet.
Iron Absorption
It’s important to note that the body absorbs non-heme iron (the type found in plant-based foods) less efficiently than heme iron (the type found in animal products). However, consuming vitamin C-rich foods such as oranges, strawberries, or bell peppers alongside iron-rich foods can help increase absorption.
Iron Supplements
While incorporating iron-rich plant-based foods into your diet is the best way to ensure you’re getting enough of this essential mineral, there may be times when a supplement is necessary. For example, if you have a medical condition that causes malabsorption of iron, or if you’re pregnant and your iron needs are higher than usual.
When choosing an iron supplement, it’s important to make sure it’s in the form of non-heme iron, which is the type of iron found in plant-based foods. Heme iron, which is found in animal products, is more easily absorbed by the body, but it’s also more likely to cause side effects like nausea and constipation.
| Brand | Iron Content per Serving (mg) |
|---|---|
| Garden of Life Vitamin Code Iron | 18 |
| Solgar Gentle Iron | 28 |
| Nature Made Iron | 65 |
| Flora Floradix Iron + Herbs | 17 |
| New Chapter Iron Food Complex | 18 |
In Conclusion: Vegan Food With Iron
Eating a well-roundedLearn about the best vegan food options high in iron such as dark leafy greens, legumes, nuts, and seeds, fortified foods, and vitamin C-rich foods to fuel your body and avoid deficiency. a vegan diet can provide your body with the iron it needs to function properly. By incorporating iron-rich foods such as dark leafy greens, legumes, nuts, and seeds, fortified foods, and vitamin C-rich foods, you can easily meet your daily iron needs.
Source For Vegan Food With Iron:
The data for this list was sourced from the USDA Food Composition Databases, which provide nutrition information for various foods. This database is widely used by nutritionists, dietitians, and researchers. Other sources that provide similar information include the USDA National Nutrient Database for Standard Reference and the European Food Safety Authority.
It’s important to keep in mind that these sources may have slight variations in their measurements and also, it’s always recommended to check with a healthcare professional before making any dietary changes or if you suspect you may have an iron deficiency.
