Top Ways to Get Enough Iron as a Vegan

Top Ways to Get Enough Iron as a Vegan

Iron is a highly important mineral in your daily diet. It’s one that a lot of people don’t actively think about when they’re picking out their meals. As many as 10 million people in the US suffer from an iron deficiency, so it’s important to be mindful that you’re getting enough iron as a vegan.

Don’t worry, it’s pretty simple to get enough iron as a vegan. That’s why I put together this guide to help you.

Why do I need iron?

Iron helps your body produce hemoglobin and myoglobin, two proteins that help supply your body with oxygen. Without these red blood cells, you become fatigued. You might experience lower brain function, a weakened immune system, or complications with pregnancy.

A small deficiency isn’t normally dangerous, but if it is extreme or lasts over a long period of time your risk of health problems increases.

Please consult your doctor if you are concerned about your iron intake. They can test the iron quantity in your blood as well as recommend ways to increase your intake and keep you healthy.

How much iron do I need?

According to the NHS, adult men should be getting a minimum 8.7 mg of iron per day. Adult women under 50 should get 14.8 mg, and women over 50 need 8.7 mg daily.

In the US, the Recommended Dietary Allowance (RDA) for iron is 8 mg per day for men and postmenopausal women and 18 mg per day for premenopausal women.

It is important to note that transgender individuals may have different dietary needs as a result of hormone treatments, if they are using them. Please consult your doctor if you are unsure about how much iron you need.

Supplements

Many multivitamins have some iron, and you can buy supplements that are specifically for iron. As a vegan, you will need to double-check the label (or buy a certified vegan brand) because iron derived from heme comes from animals.

Typically, it should be achievable to get enough iron without additional supplements, but if you need more than what you’re getting they’re a super easy way to meat your daily requirements.

Soybeans

Soybeans contain more than 8 mg per cup, making them an excellent source of iron. Soy-based products tempeh and tofu have 3 mg iron per 6 oz.

Soy products are very popular meat substitutions, so finding them as a vegan should be fairly easy.

Beans, Peas, and Lentils

Legumes are an incredible source of iron. A cup of cooked lentils contains 6 mg iron. Chickpeas and black-eyed peas each have around 5 mg iron per cup. Beans typically have around 4-6 mg iron per cup, depending on the type of bean.

These are also a great source of protein. Win-win!

Seeds

Seeds are seriously super-foods. They’re full of nutrients like protein, iron, calcium, omega 6’s, magnesium, zinc, fiber, selenium, omega 3’s, and antioxidants. Seeds are a fantastic addtion to any diet.

Pumpkin, flax, sesame, and hemp seeds have some of the highest iron content. Whether you eat them plain, bake them into bread, or mix them into a smoothie, these are an incredible addition to your diet.

Grains

Whole grains are a great way to get enough iron. They typically have various other vitamins as well. For example, in addition to oats’ 3.5 mg of iron per cup, they also have folate, zinc, and magnesium.

Quinoa, spelt, and amaranth have similar iron quantities, so you have lots of variety available.

Coconut Milk

A vegan favorite! Sweet, creamy coconut milk has almost 4 mg iron per half-cup, making it a brilliant way to get enough iron as a vegan.

This is such a lovely, versatile plant milk. It tastes great in curries, lattes, smoothies, and batters. The actual coconut flavor is very subtle, which allows it to compliment dishes rather than overwhelming them.

Vegetables

Your leafy green vegetables are where it’s at! Greens like spinach, collard greens, and chard have between 2.5 and 6 mg of iron per cup. Broccoli, potatoes, and mushrooms are all high sources of iron as well, coming up to 1.5 mg, 3 mg, and 2.5 mg respectively.

Dark Chocolate

This is my favorite way to get enough protein as a vegan. Dark chocolate contains more nutrients than other types of chocolate, and it’s so yummy! It has around 3.3 mg of iron per ounce of chocolate, as well as some magnesium and copper.

Not all dark chocolate is vegan, so read the label. This is something that should be consumed in moderation if you’re trying to avoid sugar.

Bonus: How to absorb iron more effectively

Some foods make it harder for your body to absorb iron, and some make it easier. A diet high in vitamin C is one of the best ways to increase your iron absorption. For a full list of foods to eat and avoid, click here.

What’s your favorite way to get enough iron in your diet?