Top Foods High in Iron for Vegans

How to get Iron on a vegan diet :
Why Do Vegans Need Iron Foods With Iron
Iron is a mineral that is required for normal growth and development. It is used by your body to produce hemoglobin and certain hormones. Food contains two types of iron: heme (derived from animals) and non-heme (plant-derived).

Although it can be taken as a supplement, our bodies already have enough iron. Non-heme iron can be found in dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads for vegans.

Hemoglobin is a protein found in red blood cells that transports oxygen from the lungs to the rest of the body. Myoglobin, another iron-derived protein, transports oxygen to your muscles.

Estimated reading time: 3 minutes

What Is the Purpose of Iron?

This video is sponsored by a vegan cookbook that I recommend you buy to make delicious vegetarian meals so you don’t get bored with it.
In the description of this video, I included a link to learn more about vegan cookbooks.

Iron is required for your body to function properly. A lack of iron will result in anemia. Too much iron can lead to iron poisoning. A vegan requires 32 milligrams of iron per day on average for women and 14 milligrams on average for men. Vegans require up to 1.8 times more iron than meat eaters.

Iron is essential for proper bodily functions such as:

1 – Blood Production Health : Iron is found in hemoglobin, which is found in red blood cells and transports oxygen in your blood from your lungs to your tissues. This benefits your heart, respiratory system, and immune system.

2 – Physical Health : Because of the synthesis of collagen, a protein required for joint and skin health, your skin, hair, and nails appear stronger and healthier. Iron, a component of the enzymes required for proper production, is used to make collagen. Muscle cells contain iron. Myoglobin is a protein that helps muscles accept, store, and transport oxygen.

3 – Mental Health : Iron is a component of proteins that are required for energy metabolism. The right amount of iron boosts overall energy and concentration. Iron deficiency, also known as anemia, can result from low iron levels. Anemia symptoms include the following:

Fatigue
Weakness
Pale or yellowish skin
Shortness of breath
Dizziness or lightheadedness
Chest pain
Cold hands and feet
Headaches

Vegan Iron-Rich Foods

There is a common misconception that a vegan diet lacks iron; however, vegans are no more likely than the general population to develop iron deficiency anemia. Vegans typically consume enough iron because their diet is high in vitamin C, which improves nonheme iron absorption.

These six foods are high in vegan-friendly iron:

1 – Blackstrap molasses : The best source of nonheme iron is blackstrap molasses. Iron is present in only 7.2 milligrams per tablespoon. Because molasses contains more sugar, it should be consumed in moderation.

2 – Lentils : Lentils are available in three colors: brown, green, and red. Lentils are high in potassium, fiber, and folate, a B vitamin, in addition to iron. Iron is present in 6.6 milligrams per cup.

3 – Tofu/Tempeh : Soy-based products such as tofu and tempeh are essential components of a vegan diet. Tofu contains 6.6 milligrams of iron per half-cup. Iron is present in 4.5 milligrams per cup of tempeh.

4 – Spinach : Iron is present in 6.4 milligrams per cup of cooked spinach. Including spinach in your meals, whether sautéed, blended, or eaten raw, is an easy way to get more iron in your diet.

5 – Beans : Beans are an excellent source of iron. Iron content is highest in kidney beans, soybeans, and lima beans.

6 – Swiss chard : Swiss chard is a vitamin and mineral-rich green leafy vegetable. This versatile vegetable can be steamed, sautéed, or eaten raw. When cooked, it becomes less bitter. 4 milligrams of iron are found in one cup of cooked swiss chard.