How to Get Iron on a Vegan Diet (2024)

Being a healthy vegan requires some amount of planning to ensure you are getting all the nutrients your body needs. 'How to Get Iron on a Vegan Diet' shines a spotlight on iron, a vital mineral that vegans often fall short of.

this RECIPE

My generation (Gen X) tends to associate iron with spinach and strong muscles because of the cartoon character Popeye. Contrary to popular belief, the original comic strip was not promoting spinach for its high iron content, but for its high vitamin A content! (While spinach does contain a lot of iron, our bodies can’t readily absorb it because of the high number of iron-binding polyphenols in spinach.)

Jump to:
  • 🥬 Why Do We Need Iron?
  • 🪧 What Are the Signs That You’re Not Getting Enough?
  • 💪🏼 How Can We Ensure That We Are Getting Enough?
  • 🌾 Which Plant-Based Foods Are Highest in Iron?
  • 💡 Tips For Increasing Iron Absorption
  • 👩🏽‍🍳 Made These Recipes?
  • 💬 Comments

🥬 Why Do We Need Iron?

We need iron just like we need oxygen. In fact, without it, our cells don’t get sufficient oxygen and we start to feel tired and short of breath. And it’s not the kind of tiredness where a cup of coffee will save the day.

Our bodies use iron to make the proteins in our red blood cells that carry oxygen to the lungs, muscles, and all parts of the body. Without enough of this essential mineral, your body won’t get enough oxygen.

How to Get Iron on a Vegan Diet (2)

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🪧 What Are the Signs That You’re Not Getting Enough?

Mild iron deficiency may go unnoticed, so it’s important to get your levels checked routinely. As the body becomes more deficient, the signs and symptoms intensify. These include:

  • Extreme fatigue
  • Weakness
  • Pale skin
  • Chest pain, accelerated heartbeat, or shortness of breath
  • Headache, dizziness, or lightheadedness
  • Cold hands and feet
  • Inflammation or soreness of your tongue
  • Brittle nails

If it gets severe enough, you may even start to crave non-food substances, such as ice, or dirt.

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💪🏼 How Can We Ensure That We Are Getting Enough?

Dietary Requirements for Iron:

  • Men and postmenopausal women – 8 mg/day
  • Premenopausal women – 18 mg/day
  • Pregnant women – 27 mg/day
  • Lactating women 9 mg/day

A healthy diet is key to getting the iron you need. An abundance of iron-rich plant-based foods are widely available. You just need to know what they are and eat enough of them. There are also a few tricks you can incorporate to make sure you get the biggest bang for your buck when you do consume these foods.

The food myth that you need to eat plenty of red meat to get enough iron is not only not true, but also harmful to those who act on it. While red meat is a good source, the type of iron it contains is heme iron, which intrudes into your body whether you are deficient in it or not. Why is this a problem? Because too much iron produces free radicals which can promote cancer and speed up aging, as well as increase the risk of heart disease. And plenty of Americans are getting plenty of iron. Too much, in fact.

Plant-based sources of iron behave differently. Plants provide non-heme iron which is more absorbable when your body is low in this nutrient, and less absorbable when you have enough. So, there’s less risk of overconsumption.

🌾 Which Plant-Based Foods Are Highest in Iron?

My favorite iron-rich food is lentils. They’re my go-to for packing more protein into a dish, with the added benefit of being a great source of iron. One cup of cooked lentils provides 30 percent of your daily requirement. Plus, they’re quick cooking and versatile, which makes them easy to use.

Lentils are also pantry-friendly. If stored in a cool dry place, they have a minimum shelf life of one year. I always have some in my pantry for weeknights when I’m in a rush to get dinner on the table. (Full disclosure: I don’t have a pantry. I live in a NYC apartment with no space for a pantry. But I do have a spice rack!)

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Legumes

  • Dried or canned peas and beans (soybeans; white, lima, red kidney, and navy beans; chickpeas; and black-eyed peas)
  • Lentils
  • Tofu
  • Tempeh (fermented soybeans)

Grains

  • Whole grains
  • Rye bread
  • Whole wheat bread
  • Cornmeal
  • White bread (enriched)
  • Pasta (enriched)
  • Rice (enriched)
  • Breakfast cereals (enriched)
  • Cream of Wheat

Dried Fruit

  • Figs
  • Dates
  • Raisins
  • Prunes

Vegetables

  • Broccoli
  • Green beans
  • Dark leafy greens (dandelion, collard, kale, spinach)
  • Potatoes
  • Cabbage
  • Brussels sprouts
  • Oyster mushrooms
  • White mushrooms
  • Tomato paste

Nuts & Seeds

  • Pistachios
  • Pumpkin seeds
  • Sesame seeds
  • Flax seeds
  • Almonds
  • Cashews
  • Pine nuts
  • Macadamia nuts
  • Hemp seeds

Read nutrition labels on packaged foods for iron content to help meet your daily requirements.

Note: Iron supplements are not typically recommended as insurance for meeting your daily requirements. This is because the body does not excrete iron quickly enough to prevent it from building up over time to toxic levels.

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💡 Tips For Increasing Iron Absorption

Consume vitamin C with iron-rich foods

Vitamin C significantly boosts the absorption of non-heme iron, the type found in plant-based foods. Pair iron-rich foods with foods that are high in vitamin C. These include red and green bell peppers, broccoli, brussels sprouts, cauliflower, cabbage, potatoes, kiwi, strawberries, cantaloupe, oranges, grapefruit, and tomato juice.

Avoid eating calcium-rich foods with iron-rich foods

Limit the amount of calcium you consume with foods rich in iron. Calcium can block iron absorption.

Calcium-Rich Foods:

  • Fortified nondairy milk, cheese, and yogurt (not all are fortified so remember to check the nutrition label)
  • Calcium-set tofu
  • Some types of seaweed
  • Fortified cereals and flours
  • Tahini

Read nutrition labels on packaged foods for calcium content

Use a cast-iron skillet

Cooking in cast iron releases iron into your food. This is especially true for foods with more moisture or acidity and for those with a longer cooking time.

You shouldn't depend on cast-iron cookware to meet your nutritional needs, but it will boost your intake.

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Leave a review, and share your vegan high-iron recipe creations with me onInstagram. It makes my day to see you recreate my dishes.

I would love it if you would ⭐️ rate these recipes and leave a comment. Thank you in advance.

How to Get Iron on a Vegan Diet (2024)

FAQs

How to increase iron levels for vegans? ›

Plenty of plant-based foods are rich with iron, but here are some examples with the highest amount of iron per serving:
  1. Whole wheat breads, cereals, and pastas.
  2. Cream of Wheat.
  3. Bran flakes.
  4. Quinoa,
  5. Oatmeal.
  6. Avocado.
  7. Cooked spinach.
  8. Cooked mushrooms.
Sep 27, 2017

How can I raise my iron levels quickly? ›

Foods rich in iron include:
  1. Red meat, pork and poultry.
  2. Seafood.
  3. Beans.
  4. Dark green leafy vegetables, such as spinach.
  5. Dried fruit, such as raisins and apricots.
  6. Iron-fortified cereals, breads and pastas.
  7. Peas.

Do vegans need iron pills? ›

While a balanced vegan diet doesn't necessarily make someone predisposed to iron deficiency, it is important for vegans (and even non-vegans) to ensure a balanced iron-rich diet and take iron supplements when necessary. Iron is a mineral that's essential for proper growth and development.

What foods block iron absorption? ›

Foods That Block Iron Absorption
  • milk, cheese, yogurt*
  • soy, tofu*
  • chocolate.
  • ice cream.
  • grapes.
  • popcorn.
  • sardines, canned salmon*
  • pomegranate.

What are the symptoms of low iron in vegans? ›

Low iron levels can weaken your immune system, make you feel tired, and cause difficulty concentrating. They may also cause various other unpleasant symptoms including taste changes, hair loss, and headaches (2, 3).

Are bananas high in iron? ›

Bananas may be high in fiber but are low in iron (about 0.4 mg/100 g of fresh weight). Bananas are a popular fruit around the world, and a staple food in many countries, especially those in Latin America, Asia, and Africa. Bananas are botanically considered a berry and nutritious food, but they are not high in iron.

What fruit is highest in iron? ›

Fruit
  • Strawberries.
  • Watermelon.
  • Raisins.
  • Dates.
  • Figs.
  • Prunes.
  • Prune juice.
  • Dried apricots.

Are eggs high in iron? ›

The answer is yes! Eggs are a great source of iron, protein, and other essential vitamins. Eggs are low in saturated fat and, when combined with a whole grain and dark leafy vegetables, make a delicious meal packed with iron and vitamins. Low iron is very common and the main reason people have to delay donating blood.

Is oatmeal high in iron? ›

Oats are already rich in iron, containing about 10% in just a half-cup serving, but that is often doubled if you're reaching for a fortified product. Other popular cereals like Cheerios, Raisin Bran, Grape-Nuts and Shredded Wheat can pack up to 90% of your daily needs in a serving.

Does avocado have iron? ›

The avocado boasts the highest iron content (1.02 mg/100 g) of any fresh fruit. Why is iron important? Iron is a building block of a molecule known as heme. Heme, in turn, is a building block of a crucial substance in the human body known as hemoglobin.

How do vegans get iron and B12? ›

A bowl of fortified cereal paired with plant-based food can be a convenient way to have your daily intake of B12. Nutritional yeast is another staple in plant-based kitchen that can add a delicious umami kick to dishes. Plant-based meat can also be fortified as well as some breakfast bars and snacks.

What drains iron from your body? ›

Iron is lost from the body through sweat, shedding intestinal cells, and blood loss. About one third of the world's population is iron deficient. Menstruating women are at greater risk than men and postmenopausal women of iron deficiency.

How to raise iron levels overnight? ›

If you have iron-deficiency anemia, taking iron orally or getting iron administered intravenously along with vitamin C is often the fastest way to raise your iron levels.

What food is highest in iron? ›

Food Sources of Iron
Foods with heme ironServingIron (mg)
Liver (pork, chicken, or beef)*75 g (2 ½ oz)4.6 to 13.4
Oysters** or mussels75 g (2 ½ oz)5.0 to 6.3
Lamb or beef75 g (2 ½ oz)1.5 to 2.4
Clams75 g (2 ½ oz)2.1
38 more rows
Mar 25, 2022

Is avocado good for iron deficiency? ›

If hemoglobin levels are too low, a person could have a medical condition known as iron deficiency anemia. Eating avocadoes and other healthy foods can help prevent iron deficiency anemia. Regarding shopping, avocadoes can be found in produce sections, ranging from about $1 to $4.

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