It’s a common myth that vegans are more likely to suffer from iron deficiency as their diet lacks meat and other animal products as compared to non-vegans. However, that’s not true!
A vegan diet that is prepared according to the iron requirement, contains nutrients similar to those of animal products found in plant-based sources.🥦🍽️🍎
‘Iron’ is an essential nutrient for hemoglobin that carries oxygen in the blood, and is vital for health and peak performance.
Deficiency of it might lead to several health issues including ‘ANEMIA’, (a worldwide health problem) especially common in women and young children.
If you’re one of those people who follow a vegan diet but still feel lethargic, fatigued, and drained then you might be iron-deficient.🥱😴
It’s essential to be aware of vegan iron sources to ensure that you’re meeting your daily requirements for iron. Luckily, there’s a handy chart below of plant-based iron sources to incorporate into your meals.
Take a look & start nourishing your body with the nutrients it needs to thrive!
What Vegan Foods Are High In Iron?
Now you know that iron is an essential nutrient and is required in higher amounts by vegans as compared to non-vegans. Let me tell you that;
Iron is mainly of two types:
HEME IRON
- It’s found in animal meat, poultry, and fish🐟
- It’s well absorbed
- Makes up 40% of iron
NON-HEME IRON
- It’s found in plants (fruits, vegetables, nuts, and grains)
- It’s not well absorbed i.e. should be taken with foods🍊 containing vitamin C to promote iron absorption
- Makes up 60% of iron
As vegan diets only contain non-heme iron, therefore they must be especially aware of vegan foods high in iron and techniques to promote well absorption of it.
A satisfactory iron status can be achieved by vegans if they include iron-rich vegan foods in their diet.
As shown below in Table 1 of the vegan iron sources chart:
| Iron rich foods | Serving size | Iron content |
|---|---|---|
| Soybeans, cooked | 1 cup | 8.8 mg |
| Tofu | 4 ounces | 6.4 mg |
| Chickpeas, cooked | 1 cup | 4.7 mg |
| Blackstrap molasses | 2 Tbsp | 7.2 mg |
| Black beans, cooked | 1 cup | 3.6 mg |
| Kidney beans, cooked | 1 cup | 5.2 mg |
| Turnip greens, cooked | 1 cup | 3.2 mg |
| Potato | 1 large | 3.2 mg |
| Peas, cooked | 1 cup | 2.5 mg |
| Quinoa, cooked | 1 cup | 2.8 mg |
| Cashews | ¼ cup | 2.1 mg |
| Bok choy, cooked | 1 cup | 1.8 mg |
| Raisins | ½ cup | 1.6 mg |
| Apricots, dried | 15 halves | 1.4 mg |
| Watermelon | ⅛ medium | 1.4 mg |
There are several iron-rich vegan foods other than those mentioned above such as bagels, tempeh, lima beans, prune juice, almonds, kale, sunflower seeds, etc.
Fortunately, some of the vegetarian foods with iron such as broccoli and bok choy, which are high in iron, are also high in Vitamin C so the iron in these foods is very well absorbed.
There are several iron-rich vegan foods other than those mentioned above such as bagels, tempeh, lima beans, prune juice, almonds, kale, sunflower seeds, etc.
Fortunately, some of the vegetarian foods with iron such as broccoli and bok choy, which are high in iron, are also high in Vitamin C so the iron in these foods is very well absorbed.
also read: Calcium-Rich Foods for Vegans
Vegan Iron Sources For Baby
When it comes to the well-being of babies, mothers are more concerned about the health of their kids than their own.
Iron is a mineral, equally essential for babies and children for their growth and development.
Lack of iron in children can affect their development and may cause serious issues to their health.
Therefore, it’s important to keep an eye on the amount of iron children need in their early years of childhood.
Head to the Table.2 of the vegan iron sources chart to find out which non-meat sources of iron (in case, you’re a vegan) are needed by your child in adequate amounts to meet the daily requirement of iron.
| Iron Foods | Serving size | Iron |
|---|---|---|
| Tempeh | 1 cup | 4.5 mg |
| Lima beans, cooked | 1 cup | 4.5 mg |
| Iron-fortified cereals | ¾ cup | 4 – 4.3 mg |
| Swiss chard, cooked | 1 cup | 4 mg |
| Bagel, enriched | 1 medium | 3.8 mg |
| Prune juice | 1 cup | 3 mg |
| Tahini | 2 Tbsp | 2.7 mg |
| Brussels sprouts, cooked | 1 cup | 1.9 mg |
| Bulgur, cooked | 1 cup | 1.7 mg |
| Soy yogurt | ½ cup | 1.4 mg |
| Kale, cooked | ½ cup | 1.3 mg |
| Mulberries | 1 cup | 2.6 mg |
| Oats, cooked | 1 cup | 1.2 mg |
| Black-eyed peas, cooked | 1 cup | 1.8 mg |
| Green gram, cooked | ½ cup | 1.4 mg |
The best source of iron for vegetarians is dark green leafy vegetables as they are packed with high amounts of iron plus vitamin C which make it easier for the absorption of iron.
Make sure your baby intakes a small amount of each of the food mentioned above to stay healthy and active.
Vegan Iron-Rich Foods For Hair Growth
As you know that iron plays a vital role in development and growth;
Hence, a sufficient amount of iron is needed to boost blood circulation, which helps the hair grow faster and longer.
Warning ⚠️inadequate amount of iron may lead to hair loss in some cases.
Let us share with you some iron-rich vegan foods on the Table.3 below of the vegan iron sources chart essential for hair growth.
| Iron Contained foods | Serving size | Iron |
|---|---|---|
| Chia seeds | Per 100gm | 7.7 mg |
| Beans, cooked | 1 cup | 5 mg |
| Spinach, cooked | 1 cup | 2.7 mg |
| Pumpkin seeds | 1 ounce | 2.7 mg |
| Sesame-seeds | Per Tbsp | 1.31 mg |
| Lentils, cooked | 1 cup | 3.3 mg |
| Broccoli, cooked | 1 cup | 1-1.9 mg |
Among other vegetarian foods with iron, spinach is the hair-growth superstar of the leafy green world.🥬
When you’re opting for such a diet, you should know about vegan-protein sources that will help you stay fit and healthy.
Conclusion
With all that stated above, we would like to share a quote from a health expert ❤️🩹.
“Today more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies, and lack of physical exercise.”
Mike Adams
Keeping in mind the importance of a balanced diet, one must have in-depth knowledge of the right amount of nutrition needed by your body to maintain a healthy lifestyle.
We hope that vegan sources iron charts have provided you with the right amount of information that you need to incorporate healthy eating habits.