Top 10 Iron Rich Foods For Vegans

Author : Amal Rahiman

Iron is a crucial mineral for your body. It is important as it is necessary to make hemoglobin. This protein is the vehicle in red blood cells that transports oxygen all around our bodies.

Iron also plays a very important role in our immunity and development. Being iron deficient implies that our muscles are receiving less oxygen (because there is no haemoglobin to deliver the oxygen). Signs of iron deficiency are fatigue, reduced energy, and pale skin.

If the iron deficiency is not treated in its beginning stages, then it can lead to further complications, treatment of which would require regular iron injections.

Now that we know the importance of iron, we need to make sure that our diets are enriched with this mineral. Although supplements are available, there are foods loaded with iron that can give you your recommended intake.

1. Legumes: 

Lentils, beans, and peas are all rich in iron, with lentils being the highest of this lot. A cup of cooked lentils can provide 6.6mg of iron. They are also high in protein and fiber and can fulfill a good portion of your recommended daily intake of these nutrients.

Chickpeas and black-eyed peas have around 4.6-5.2mg of iron per cup of cooked peas. They are also rich in other nutrients and come with their own set of health benefits as well (like lowering blood pressure).

Red kidney beans also provide a similar amount of iron, with around 4.4-6.6mg per cup.

2. Soybeans and Soy Products:

With a whopping 8.8mg of iron per cup, soybeans have the highest amount of iron within this list. Natto, a product derived from soybean, can provide 15mg of iron, which fulfills your recommended daily intake.

Tofu and tempeh also have a good amount of iron, with 3-3.6mg of iron per 168g of tofu.

All of these Soy products can also contribute to your daily calcium and magnesium intake.

3. Leafy Greens: 

100g of spinach has more amount of iron than that from the same amount of red meat. Not only that, but it also has more than that of salmon, eggs, and chicken – all at 100g.

Kale, broccoli, cabbage, and brussels sprouts are other iron-rich leafy greens you can include in your diet. If it gets difficult to consume high quantities of raw greens, cook them and mix them up with stir fry dishes, curries, and rice.

4. Mushrooms:

You don’t even have to spend much and choose shiitake mushrooms for your iron. A simple cup of cooked white mushrooms can give you 2.7mg of iron. Think about this the next time you pick them out of your pizza!

5. Potatoes:

Stop peeling the skin off potatoes! Most of their iron is in their skin (which can taste delicious once baked or roasted). One potato (295g) can provide 3.2mg of iron, and sweet potatoes (again unpeeled) give around 2.1mg of iron. They are also high in fiber, vitamin C, and potassium.

6. Oats:

With around 3.4mg of iron, they are also high in protein, fiber, zinc, and magnesium. They aid in improving gut health, and in reducing blood sugar levels (which is why they are highly recommended for diabetics).

7. Quinoa:

Being a complete protein, it can fulfill your protein needs and iron needs as well. Quinoa provides 2.8mg of iron, along with many other important vitamins and minerals.

8. Nuts: 

Cashews, almonds, macadamia nuts, pine nuts – there exists a whole variety of iron-rich nuts to balance your diet. With around 1-1.6mg of iron, not only are they a good source of iron, but they are also rich in protein, vitamins, good fats, and antioxidants.

If you prefer the butter version of nuts, make sure to check the ingredients for any unnecessary sugar, salt, and oils.

9. Seeds:

One tablespoon of seeds – pumpkin, hemp, flax, sesame, chia – can give about 1.2-4.2mg of iron. Not only that, but they are also rich in omega-3 and omega-6 fatty acids.

Seeds can be consumed either through your salads, smoothies, sandwiches or even in a paste form like tahini (from sesame).

10. Dark Chocolate

Not all chocolate is bad! Dark chocolate has a myriad of benefits other than its high amount of iron – 3.3mg per 28g. It is rich in antioxidants and fiber. And it tastes absolutely delicious!

Lastly, although not a food item, food cooked in cast-iron pans does provide more iron than those cooked in non-iron pans, as trace amounts of iron can leach into your food. But this is not even close to your daily recommended values, so do make sure your diet is rich in the foods mentioned above to get your iron levels up!

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