Iron is used to produce red blood cells in our bodies, ensuring we can exercise and stay healthy as the red blood cells carry oxygenated blood to our muscles. Many of us associate the consumption of iron with meat and animal products, but there are many iron-rich foods available to those on a vegan diet.
Here are some suggestions for vegan iron sources.
Iron-Rich Grains and Cereals
A vegan can start her day off right by eating a healthy breakfast, complete with grains high in iron.
- Bran. This grain is extremely high in iron. Enjoy it as a breakfast cereal, or bake it into muffins. For those who don’t love the taste of bran, mix it with another cereal, or add some nuts, fruit (fresh or dried) or cinnamon to the bowl.
- Oatmeal. Beware of the instant packets! Many of the flavors available contain milk ingredients. Buy a bag of oats and mix custom flavors and larger portions. Just stir in boiled water from a kettle, or mix on the stovetop. Oatmeal is also tasty in muffins, cookies and bars.
Whole-wheat pastas and breads are also high in iron. Make sure to read the nutritional info on the side of the package to ensure that the grains are whole, retaining the most nutritional value.
Vegan Iron in Tofu and Beans
Tofu and beans are often a vegan’s staple for protein sources, but they are high in iron, too! Here are some of the most iron-rich foods available to a vegan.
- Lentils
- Black eyed beans
- Navy beans
- Tofu
- Soy beans (often found in trail mixes)
- Chickpeas
Beans are easy to cook in soups, stews, chili, and even bean burgers. Tofu can be daunting to cook for a new vegan, but its versatility means that everyone will find a favorite way to enjoy it. It can be stir-fried, deep-fried, baked, blended into smoothies or even made into pudding!
Iron in Vegetables and Fruits
Many vegetables have a moderately high amount of iron. However, when many vegetables are consumed throughout the day, the amount of iron available to the body increases. Here is a list of vegetables that are particularly iron-rich.
- Chard
- Potatoes and sweet potatoes
- Spinach
- Beet greens
- Pumpkin
- Beet greens
- Dates
- Watermelon
- Raisins
Leafy greens are one of the best sources of iron available to a vegan, but that doesn’t mean that a vegan has to subsist on salads. Add greens to soups or stews, wilt them in pasta sauces, or blend them into smoothies with sweet-tasting fruits to mask their flavor.
Eating a vegan diet that includes a wide variety of healthy whole foods is the best way to ensure that enough iron is being ingested.
 |
 |
