What are some recommended vegan sources of iron?

To meet your daily iron requirements on a vegan diet, it's important to include a variety of iron-rich plant foods and adopt strategies that enhance iron absorption.

Top Vegan Iron Sources:

Incorporate nutrient-dense plant-based iron sources into your diet:

- Leafy greens: Spinach, kale, Swiss chard, collard greens

- Legumes: Lentils, chickpeas, black beans, soybeans

- Nuts and seeds: Pumpkin seeds, sesame seeds, cashews, almonds

- Fortified grains: Breakfast cereals, bread, pasta

- Other iron-rich foods: Quinoa, blackstrap molasses, dried fruits (apricots, raisins)

Enhancing Iron Absorption:

Pair iron-rich foods with nutrients that improve iron uptake:

- Vitamin C: Found in berries, citrus fruits, bell peppers

- Vitamin A: Found in sweet potatoes, carrots, leafy greens

- Beta-carotene: Found in orange and yellow fruits and vegetables

- Organic acids: Found in fermented foods like sauerkraut and kimchi

By combining these foods and nutrients in your meals, you can optimize your iron intake and support overall health on a vegan diet.