plant based iron

Where To Get Plant Based Iron For Vegans

Are you a vegan or vegetarian and suspecting symptoms of iron sources and deficiency in your body? Do you feel like your plan based diet is likewise not supplying sufficient nutrients to your body? Iron deficiency can affect your ability to perform the daily trivial task by affecting your focus and also productivity. This is why Popeye the sailor man will always gulp down cans of spinach before doing anything. However, spinach is not the only plant based iron source and you can fulfill your nutritional requirement from these rich iron foods:

iron sources
iron sources

Plant-Based Iron: Vegetables and Fruits

Iron is the vital component needed by the human body to moreover supply enough oxygen throughout the body. Therefore, a lack of iron can cause fatigue, dizziness, shortness of breath, and therefore poor digestion, etc. Vegans often take supplements to overcome this deficiency however these natural foods can easily make up for these artificial supplements.

Leafy Greens

The greens contain many like kale, beet, etc. that have up to 6.4 mg of iron per cooked cup.

Brussels sprouts, broccoli, and moreover cabbage contain about 1 to 1.8 mg of iron per cooked cup

Tomatoes: Plant Based Iron

Tomatoes have richer amounts of iron while dried or cooked than raw. Sun-dried tomatoes provide about 2 mg of iron per half-cup while a cup of tomato puree contains 1.9 mg.

Palm Hearts

A cup of this tropical vegetable contains around 4.6 mg of iron per cup.

Potatoes: Plant Based Iron

Potatoes skin is concentrated with this nutrient therefore unpeeled potatoes give 3.2 mg of iron.  


Oyster mushrooms can give up to 2.7 mg of iron per cooked cup.

Plant-Based Iron: Nuts and Lentils

Lentils are packed with iron as a cooked cup of them contains 6.6 mg of iron. This constitutes 37 % of the daily iron requirement. Tofu and tempeh have abundant quantities of iron as well since a cup of tofu gives 50 % while 6 ounces of tempeh has 20 % of daily required iron. Natto is, therefore, a fermented soybean product and also one of the richest sources of iron because 15 mg of it provides 83% of iron needed by the human body in a day.

Plant-Based Iron: Nuts and Lentils
Plant-Based Iron: Nuts and Lentils

Seeds like pumpkin, sesame, hemp, and flaxseeds are filled with iron, fiber, protein, and also calcium. They can be sprinkled on smoothies, salads, and puddings. Tahini is a famous Middle Eastern dressing made with chickpeas and also sesame provides 3 mg of iron per half-cup.

Nuts such as almond, cashew, pine, and macadamia are also healthy plant-based sources of iron providing 6-9% of daily iron requirement.

Absorption of Iron in Human Body

Given that there are only a couple of vegan products that provide enough iron required by our body therefore it is advised to incorporate any of the above products in all the meals throughout the day. Moreover, vitamin c is essential for the complete absorption of iron in the body so it is advised to consume the advised level of it as well. Vitamin C is found in foods like papaya, bell peppers, citrus fruits, and pineapple. 

Iron absorption:

Avoid consuming tea and coffee to enhance iron absorption in your body as they likewise contain tannins (iron blockers). The bottom line is that the absorption of the nutrient is more important than consumption which can be improved following the above steps.

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