Image by www.theveganjunction.com
Poultry, red meat and fish are traditionally thought of as the main sources of iron and there is a misconception that vegan and vegeterian diets are conducive to anemia. However, there is a vast array of plant based foods that also contain high levels of iron. So it’s just about being mindful of what you eat when avoiding animal products. Plus, including these in your diet will not only ensure sufficient iron intake, but will also enrich your meals with tons of vitamins and nutrients.
To find out more about the importance of iron to our health, please read Iron in Your Diet
Iron Content in Plant Foods and Eggs
| SERVING | DV | |
| Lentils | 1 cup boiled – 6.6 mg | 37% |
| Soybean | 1 cup boiled – 8.8 mg | 49% |
| Black Beans | 1 cup boiled – 3.6 mg | 20% |
| Black Eyes Peas | 1 cup boiled – 4.3 mg | 24% |
| Lima Beans | 1 cup boiled – 4.5 mg | 25% |
| Brown Rice | 1 cup – 0.8 mg | 5% |
| Potatoes | 1 potato with skin – 3.2 mg | 18% |
| Eggs | 1 large egg | 4% |
| Brussels Sprouts | 1/2 cup – 0.9 mg | 5% |
| Spinach | 1 cup cooked – 6.4 mg | 36% |
| Sun Dried Tomatoes | 1 cup – 4.9 mg | 27% |
| Tofu | 1/2 cup – 3.4 mg | 19% |
| Sunflower Seeds | 1 cup – 7.4 mg | 41% |
| Pumpkin Seeds | 1 oz, handful – 0.9 mg | 5% |
| Dried Thyme | 1 tsp – 1.2 mg | 7% |
| Oatmeal | 1/2 cup – 1.7 mg | 8% |
| Raisins | 1/2 cup – 1.6 mg | 9% |
| Dried Peaches | 1/4 cup – 1.6 mg | 9% |
| Prune Juice | 1 cup – 3 mg | 17% |
| Strawberries | 1 pint – 1.5 mg | 5% |
| Molasses | 1 tbsp – 0.9 mg | 5% |
| Dark Chocolate | 100 g – 6.3 mg | 35% |
source www.bembu.com
Iron-Rich Vegan Foods
Image by www.theveganjunction.com
Daily Recommended Dietary Allowance of Iron
- 8 mg for men
- 18 mg for women (blood loss, like during menstruation causes a drop in iron levels)
Pregnant women require higher amounts.
Inhibitors & Supplementation
When dealing with iron deficiency, you must not only ensure your diet contains an ample amount of iron-rich foods, but also take into consideration other factors and nutrients that can influence Iron Absorbtion.
Apart from ensuring we include the above in our diet, we also need to remember that tea, coffee and calcium-rich foods can significantly inhibit iron absorbtion. So these need to be avoided, especially before and after meals. Chronic aspirin use will also cause drops in iron levels.
It is always best to opt for natural sources of minerals. Artifical supplementation always carries a risk of overdose, which in the case of iron may lead to heart failure and diabetes.
