As a vegan, it’s important to make sure you’re getting enough iron in your diet. Iron is important for oxygen transport in the body and can be found in a variety of plant-based foods. Here are the best sources of iron in a vegan diet, and how to incorporate them into your meals.
Dark Leafy Greens
Dark leafy greens like spinach, kale, and collard greens are rich in iron. Add them to your salads, smoothies, or stir-fry for a boost of iron.
Legumes
Lentils, chickpeas, and black beans are all great sources of iron. Try adding them to soups, stews, salads or even use them for baking cakes and brownies.
Whole Grains
Whole grains like quinoa, brown rice, and oats are also good sources of iron. Swap your refined grains for whole grains to increase your iron intake.
Nuts and Seeds
Nuts and seeds like pumpkin seeds, cashews, and almonds are also rich in iron. Sprinkle them on top of salads, or add them to your morning smoothie for an iron boost.
Tofu and Tempeh
Tofu and tempeh are both soy-based products that are high in iron. Try adding them to stir-fries or salads for a protein and iron-packed meal.
Fortified Foods
Many plant-based foods are fortified with iron, such as breakfast cereals, plant milks, and tofu. Check the labels to see if your favorite products are fortified with iron.
By incorporating these iron-rich foods into your diet, you can ensure that you’re getting enough iron to support your health. Remember to pair iron-rich foods with foods that are high in vitamin C, such as citrus fruits or bell peppers, to help with iron absorption. If you’re concerned about your iron levels, always talk to your doctor or a registered dietitian first for personalized advice.