Iron rich food for vegans!

What is iron why our body needs it?

In vegan nutrition, iron is a mineral that frequently receives attention. Yet, what is iron? And should they worry about getting enough of it if they are vegans? Our environment, our food, and our bodies are all filled with iron. Iron is necessary for the production of hemoglobin, a protein that helps red blood cells carry oxygen throughout the body. Our immune system, growth, development, and even our ability to learn and behave are all supported by iron1. It is crucial that we obtain a consistent supply of the food we eat since it plays a crucial role in maintaining human health.

Can veganism cause iron deficiency?

There is a widespread misconception that there is no option of Iron rich food for vegans because of our historical and cultural emphasis on the iron content of animals. Yet, a sizable investigation including more than 40,000 women discovered that vegans did not consume less iron than meat eaters5. You might be shocked to learn that research has found that vegan communities consume more iron than people who follow other dietary patterns5. So why should we be concerned if vegans consume a lot of dietary iron?

How to maximize iron absorption in body?

There are plenty of Iron rich food for vegans, but there are ways to cook them that can improve how well your body absorbs it. For instance, combining a source of vitamin C with plant-based iron can boost absorption by up to six times1. Fortunately, vitamin C is naturally abundant in plant-based diets. Moreover, avoid consuming tea or coffee with meals. This is because the tannins in these drinks have an effect on iron absorption that is comparable to that of phytates. Using cast iron utensils when cooking is another peculiar yet helpful piece of advice. This is due to the fact that cooking with iron can increase your intake of the mineral.

Importance of iron for your body

Iron is necessary for your body to operate properly. An iron shortage will result from too little. Iron toxicity can result from a surplus. The typical daily need for iron for vegans is 14 milligrams for males and 32 milligrams for women. Vegans may require up to 1.8 times more iron than meat eaters do.

Iron is crucial for healthy body processes, such as:

Blood production

Hemoglobin, a component of red blood cells that transports oxygen from your lungs to your tissues, contains iron. This enhances the health of your immune system, respiratory system, and heart.

Physical well being

Collagen synthesis, a necessary protein for joint and skin health, makes your skin, hair, and nails appear stronger and healthier. Iron, a component of the enzymes necessary for optimal synthesis, is used to make collagen. In muscle cells, iron can be detected. Myoglobin aids in the uptake, storage, and transportation of oxygen by muscles.

Mental health

Many proteins necessary for the metabolism of energy contain iron. A healthy iron intake boosts overall vitality and sharpens focus. Anemia is an iron shortage that can be caused by low iron levels.

Symptoms of iron deficiency( anemia)

Less consumption of Iron rich food in vegans can cause the following complications:

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

Iron rich food for vegans

Contrary to popular belief, vegans are not at an increased risk of developing iron deficiency anemia compared to the general population. Due to their diet’s high vitamin C content, which enhances nonheme iron absorption, vegans often consume an adequate quantity of iron.

Blackstrap molasses

For nonheme iron, blackstrap molasses is the best food source. The amount of iron in just 2 tablespoons is 7.2 milligrams. Because molasses has increased sugar content, consumption should be moderate.


There are three colors of lentils: brown, green, and red. In addition to being rich in iron, lentils are also a good source of potassium, fiber, and the B vitamin folate. There are 6.6 mg of iron in one cup.


Soy-based foods like tofu and tempeh are essential

iron-rich food for vegans. Tofu provides 6.6 milligrams more iron per half-cup than other foods. Iron content in one cup of tempeh is 4.5 milligrams.


The amount of iron in one cup of cooked spinach is 6.4 milligrams. It’s simple to increase your intake of iron by including spinach in meals, whether it’s eaten raw, cooked, or blended into smoothies.


One excellent source of iron is beans. The three legumes with the most iron per cup are kidney beans (5.2 milligrams), soybeans (4.5 milligrams), and lima beans (4.5 milligrams).

Swiss chard

Swiss chard is a leafy green vegetable high in nutrients. You can eat this multipurpose vegetable raw, steaming, or cooked. But cooking it makes it less bitter. Swiss chard that has been cooked has 4 milligrams of iron per cup.

about the author

Rakhi S

I am Rakhi Sharma. I have done Master’s in English literature and language from IGNOU. I love to read about different cultures, places, and things from around the world. Writing about different topics is what I love the most.

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