Vegan Iron Sources: Eating Green, Staying Healthy

Iron is an essential nutrient, playing a crucial role in the production of hemoglobin, which carries oxygen in the blood, as well as myoglobin, which stores oxygen in muscle cells. While it is a common misconception that vegans are prone to iron deficiency, this is not the case. In fact, vegans typically consume adequate amounts of iron due to their diet being rich in vitamin C, which enhances the absorption of non-heme iron found in plant-based sources. This is particularly true when paired with iron-rich foods, such as dark green leafy vegetables, dried beans, nuts, seeds, and whole grains.

Leafy greens

There are many leafy greens that are rich in iron, including spinach, Swiss chard, and lamb's lettuce. Spinach is a great choice for salads as it is richer in vital nutrients than more water-dense lettuces, such as romaine. 150g of spinach offers 4mg of iron. Swiss chard is another iron-rich leafy green that can be steamed and seasoned as a snack or added to a salad. 150g of cooked Swiss chard offers 3.4mg of iron.

Other iron-rich leafy greens include amaranth leaves, dandelion leaves, and moringa leaves. Amaranth leaves are not only edible but also very nutritious. 100g of common green amaranth contains 2.26mg of iron. Dandelion leaves are another great option as they are commonly available and offer a bitter taste that supports liver health. 100g of cooked dandelion leaves contains 3.23mg of iron. Moringa leaves are said to have 25 times more iron than spinach, with 100g of moringa leaves containing 7mg of iron.

It is important to note that leafy greens contain oxalates, which can block iron absorption. To remove oxalates, blanch the leaves in boiling water for 15-20 seconds, then rinse with cold water.

Legumes

• Cooked lentils, which provide 6.6 milligrams of iron per cup, as well as potassium, fibre, folate, and B vitamins.
• Cannellini beans, or white kidney beans, which provide 5.2 milligrams of iron per cup.
• Garbanzo beans, or chickpeas, which are versatile and work well in many dishes.
• Soybeans, which provide 4.5 milligrams of iron per cup.
• Tofu, a popular soy-based product among vegans, which provides 6.65 milligrams of iron per half-cup serving.
• Natto, a fermented soybean product, which provides 15.1 milligrams of iron per cup.

In addition to being a good source of iron, legumes are also a good source of protein and fibre. They have been linked to reduced risk of diabetes, obesity, cancer, and heart disease.

Whole grains

Some whole grains that contain high levels of iron include:

• Wheat sprouts
• Amaranth
• Wheat
• Oat
• Bran cereals
• Quinoa
• Oatmeal
• Barley
• Rice
• Bulgur
• Buckwheat
• Millet
• Cheerios breakfast cereal
• Special K breakfast cereal

The recommended daily allowance (RDA) for iron ranges from 7mg to 27mg per day. The daily value for iron is 18mg per day. The average amount of iron a vegan needs is 32 milligrams per day for women and 14 milligrams per day for men.

To increase the absorption of iron from whole grains, it is recommended to consume vitamin C-rich foods simultaneously. This is because vitamin C increases the absorption of non-heme iron. Additionally, avoiding coffee and tea with meals is suggested as they can reduce iron absorption. Soaking, sprouting, and fermenting grains can also improve iron absorption by lowering the amount of phytates naturally present in these foods.

Vitamin C

There are plenty of vegan foods that are rich in vitamin C, including bell peppers, broccoli, cabbage, Brussels sprouts, kiwi fruits, oranges, strawberries, pineapples, grapefruits, tomatoes, citrus fruits, and orange juice.

• Fortified wheat biscuits topped with shelled hemp seeds and raisins, served with a small glass of orange juice
• Hummus and mixed bean wrap with bell peppers
• Lentil curry with pineapple
• Beans on toast with kiwi
• Wholewheat pasta with kale
• Quinoa salad with lemon or lime juice
• Wholemeal bread sandwich with sliced bell pepper
• Tofu with broccoli

In addition to eating vitamin C-rich foods, it is recommended that vegans avoid drinking tea and coffee with meals, as the tannins in these drinks can reduce iron absorption.

Iron-fortified foods

Fortified Cereals and Grains

Fortified whole grain, wheat, oat, and bran cereals are excellent sources of iron. For example, a standard serving of iron-fortified whole grain cereal can provide up to 16.2 milligrams of iron. Additionally, fortified instant oats and bran flakes are also good options, with 7.8 milligrams and 2.4 milligrams of iron per serving, respectively.

Fortified Breads

Wholegrain and whole wheat breads often contain added iron. A serving of two slices of wholemeal bread can provide 1.8 milligrams of iron. This is a convenient way to boost your iron intake, especially when paired with iron-rich toppings or fillings.

Fortified Pasta

Fortified pasta, such as whole wheat pasta, can be a good source of iron. A serving of 75 grams of dry whole wheat pasta contains 2.4 milligrams of iron. Adding vitamin C-rich ingredients, such as tomato-based sauces or vegetables, can further enhance iron absorption.

Fortified Plant-Based Milk

Some plant-based milk alternatives, like coconut milk, are fortified with iron. Check the nutritional information on the packaging to find options that provide a good amount of iron per serving.

Fortified Breakfast Bars and Snacks

Certain breakfast bars, energy bars, or snacks aimed at vegetarians and vegans may be fortified with iron. These can be a convenient way to boost your iron intake on the go.

It's important to read the ingredient lists and nutrition labels when choosing iron-fortified foods to ensure you're getting a sufficient amount of iron per serving. Additionally, pairing these foods with vitamin C-rich foods will enhance your body's ability to absorb iron.

Frequently asked questions