Vegan sources of Iron
Restored from the Empower Network archive (2011–2017), lightly edited to meet our current advertising standards. Views are the original author’s.
One of the biggest myths surrounding the vegan diet that people who are on it might be lacking on iron. This is a complete miss, as malnourishment and not enough amount of any nutrient is possible in any diet.Iron is an essential nutrient because it is a central part of hemoglobin, which carries oxygen in the blood.So what are the best vegan sources of iron ?
The Food and Nutrition Board at the Institute of Medicine recommends the following:
Infants and children
• Younger than 6 months: 0.27 milligrams per day (mg/day)
• 7 months to 1 year: 11 mg/day
• 1 to 3 years: 7 mg/day
• 4 to 8 years: 10 mg/day
Males
• 9 to 13 years: 8 mg/day
• 14 to 18 years: 11 mg/day
• Age 19 and older: 8 mg/day
Females
• 9 to 13 years: 8 mg/day
• 14 to 18 years: 15 mg/day
• 19 to 50 years: 18 mg/day
• 51 and older: 8 mg/day
It is very easy to consume sufficient amounts of iron on the vegan diet. One of the best ways to consume foods high in iron is when is consumed with Vitamin C. The simplest tip is when eating spinach is to add some lemon juice with it . In that way you will make the most of your spinach.
Spinach is possibly the most popular source of iron , not just for vegans. Here is some other sources , that you can easily add to your vegan diet.One cup of raw spinach contains 8 mg of iron but if you saute a big batch, one cup of cooked spinach contains 6.4 mg of iron.
Flax seeds is know for being high in Omega-3s but it’s also an excellent source of iron. Two tablespoons of flaxseed offers 1.2 mg of iron, and two tablespoons ground flaxseed offers .8 mg.
Quinoa –This ancient whole grain is a great source of protein, but it’s also a top vegan iron source Cook up a 1/4 cup for 3.6 mg or iron.
Soybeans are a great source of fiber and protein, but they also offer iron. Eat a cup of edamame (in the pods) to get 3.5 mg of iron .
Dry-roasted seeds from a pumpkin can satisfy your craving for something crunchy, and eating a 1/4 cup offers 1.8 mg of iron.
And last but not least here is one of the sweetest sources of vegan iron -all natural dried peaches, and it offers 6.5 mg of iron.
“Green leafy vegetables and legumes (beans, peas, and lentils) are rich in a form of iron that is more absorbable if your body needs more iron and less absorbable when your body already has plenty of iron.
Avoiding dairy products helps, because they contain virtually no iron and can actually inhibit iron absorption.” Neal D. Barnard, M.D.
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