Where Do Vegans Get Their Iron?

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Samuel Anthony
Jul 31, 2023
Dark leafy greens with vivid red high-fibre stems

Iron is an essential mineral that plays a crucial role in various bodily functions, including the transportation of oxygen, supporting the immune system, and aiding in energy production. 

For individuals following a whole food plant-based lifestyle, ensuring an adequate iron intake is vital to maintain optimal health and well-being. However, there's a common misconception that vegans might struggle to meet their iron needs due to the absence of animal-derived foods.

Whether you're seasoned vegan or curious about adopting a plant-based diet, this article will shed light on how vegans can easily obtain iron from diverse and delicious sources. 

Understanding Iron and Vegan Diets

Iron is a fundamental mineral vital to haemoglobin, the protein responsible for carrying oxygen in our red blood cells. 

It also plays a significant role in enzymatic reactions and overall cellular health.

For vegans, obtaining iron solely from plant-based sources may raise questions about meeting daily requirements. 

Unlike heme iron found in animal products, non-heme iron in plant foods can have lower bioavailability and absorption rates.

However, with a well-planned vegan diet that includes a variety of iron-rich foods, achieving sufficient iron levels is possible and highly achievable.

Vegans can find two types of dietary iron: non-heme iron, which is prevalent in plant-based foods, and heme iron, found in animal products. Non-heme iron sources include legumes, nuts, seeds, whole grains, and dark leafy greens.

The body more easily absorbs heme iron. 

Still, research suggests that individuals on vegan diets can adapt and efficiently absorb non-heme iron by combining it with vitamin C-rich foods or supplements.

Adult men and postmenopausal women require around 8 milligrams to meet daily iron needs. 

In comparison, premenopausal women and teenage girls need approximately 18 milligrams daily. 

Pregnant women have higher requirements, needing about 27 milligrams daily.

Top Vegan Iron Sources

  • Dark Leafy Greens: Dark leafy greens are powerhouses of nutrition and offer a wealth of iron. Incorporate these nutrient-dense greens into your meals to boost your iron intake. Some excellent choices include:
  • Spinach: With 2.7 mg of iron per 100 grams, spinach is a versatile and iron-rich addition to salads, smoothies, and stir-fries.
  • Kale: Packed with 1.47 mg of iron per 100 grams, kale makes for a hearty base in salads and a nutritious ingredient in soups.
  • Swiss Chard: Providing 1.8 mg of iron per 100 grams, Swiss chard can be sautéed or used in wraps to add a burst of iron to your plate.
  • Legumes and Beans: Legumes and beans are an excellent source of plant-based protein and a rich iron reservoir. Amp up your iron intake with these protein-packed choices:
  • Lentils: Boasting 3.3 mg of iron per 100 grams, lentils are versatile and can be used in soups, stews, and salads.
  • Chickpeas: With 2.89 mg of iron per 100 grams, chickpeas make a tasty addition to curries and salads.
  • Black Beans: Providing 1.81 mg of iron per 100 grams, black beans are perfect for adding to tacos, burritos, or grain bowls.
  • Nuts and Seeds: Nuts and seeds are not only delicious snacks but also a great source of iron and other essential nutrients:
  • Pumpkin Seeds: Offering 8.82 mg of iron per 100 grams, pumpkin seeds make a nutrient-packed addition to your oatmeal or salads.
  • Sesame Seeds: With 14.55 mg of iron per 100 grams, sesame seeds can be sprinkled on dishes or used to make tahini sauce.
  • Cashews: Providing 6.68 mg of iron per 100 grams, cashews are versatile nuts that can be used in sweet and savoury recipes.
  • Whole Grains: Whole grains are not only a fantastic source of dietary fibre but also contribute to your iron intake:
  • Quinoa: Offering 2.76 mg of iron per 100 grams, quinoa can serve as a nutritious base for salads or a side dish.
  • Brown Rice: With 0.82 mg of iron per 100 grams, brown rice is a wholesome and iron-rich alternative to white rice.
  • Oats: Providing 4.72 mg of iron per 100 grams, oats make for a hearty, iron-boosting breakfast option.
  • Fortified Foods: Some plant-based foods are fortified with iron, making them valuable additions to a vegan diet:
  • Fortified Plant-Based Milk: Plant-based milk varieties, such as almond, soy, or oat, can contribute to your daily iron intake.
  • Fortified Tofu: Some products are fortified with iron, offering a nutrient-rich and versatile option for vegans.

Incorporating these high-iron vegan foods into your diet will help you meet your iron requirements and provide you with a diverse and delectable flavours and textures. 

Experiment with different recipes and combinations to ensure a well-balanced and nourishing whole-food plant-based diet.

Enhancing Iron Absorption

While consuming iron-rich vegan foods is essential, enhancing the absorption of non-heme iron can further optimise your iron levels. Fortunately, there are several strategies you can adopt to improve iron bioavailability:

  1. Pair Iron-Rich Foods with Vitamin C: Combining foods high in vitamin C with iron-rich sources can significantly boost iron absorption. Vitamin C enhances the conversion of non-heme iron into a more absorbable form, increasing its bioavailability. Pair iron-rich foods like lentils, spinach, or tofu with citrus fruits, bell peppers, strawberries, or broccoli for a delicious and nutritious iron-enhancing combination.
  2. Avoid Iron Absorption Inhibitors: Some compounds found in certain foods can hinder iron absorption. For instance, phytates, oxalates, and tannins in foods like tea, coffee, spinach, and whole grains can interfere with iron uptake. While these foods are still valuable for a balanced diet, avoiding consuming them simultaneously with iron-rich meals is beneficial.
  3. Cooking Techniques: Certain cooking methods can aid in increasing iron absorption. For instance, soaking legumes and beans before cooking can help reduce phytates, enhancing iron bioavailability. Additionally, fermenting or leavening whole grain products can reduce the inhibitory effects of phytates. Cooking with cast iron cookware can also contribute to the iron content of your meals.
  4. Diversify Your Diet: Incorporate various iron sources into your meals to ensure you get a broad spectrum of nutrients. By diversifying your diet, you can avoid excessive consumption of iron inhibitors while obtaining a balanced array of essential vitamins and minerals.

Remember, achieving optimal iron absorption is not just about focusing on one specific strategy but instead adopting a holistic approach to your diet. 

Combining these techniques and consuming a diverse range of iron-rich plant-based foods ensures your body efficiently absorbs and utilises the iron it needs for overall health and well-being.

Meal Ideas for Boosting Iron Intake

Incorporating high-iron vegan foods into your meals can be both enjoyable and fulfilling. 

Here are some delicious and nutrient-packed meal ideas to help you boost your iron intake:

  1. Iron-Rich Smoothies: Blend up a nutritious smoothie using a combination of iron-rich ingredients. Try a mix of spinach, kale, banana, chia seeds, and orange juice for a refreshing and iron-boosting beverage.
  2. Nutritious Iron-Packed Salads: Create a hearty salad with various dark leafy greens as the base. Add chickpeas, quinoa, pumpkin seeds, and diced bell peppers for an iron-packed and colourful salad. Top it off with a zesty lemon dressing for an extra dose of vitamin C.
  3. Hearty Iron-Loaded Soups and Stews: Prepare a nourishing vegetable soup or stew with lentils, beans, and plenty of vegetables like carrots, tomatoes, and kale. This hearty and comforting meal will provide you with substantial iron and other essential nutrients.
  4. Iron-Boosting Buddha Bowls: Assemble a Buddha bowl filled with nutrient-dense ingredients. Combine quinoa, roasted sweet potatoes, broccoli, tofu, and avocado, and drizzle with a tahini dressing for a satisfying and iron-rich meal.
  5. Iron-Rich Stir-Fries: Whip up a quick and flavorful stir-fry using tofu or tempeh, broccoli, bok choy, and cashews. Add a touch of ginger and garlic for extra flavour and health benefits.
  6. Iron-Boosting Snacks: Snack on a handful of roasted chickpeas, pumpkin seeds, or cashews for a convenient and iron-rich energy boost throughout the day.

Remember to get creative with your meal combinations and explore a variety of flavours and textures. 

Incorporating these iron-rich foods into your diet promotes better health and adds diversity and excitement to your meals.

By consistently including these high-iron vegan meal ideas in your weekly menu, you can maintain optimal iron levels and enjoy a well-rounded and fulfilling whole-food plant-based diet.

Addressing Iron Deficiency

Despite the abundance of high-iron vegan foods, iron deficiency can still occur in some individuals. 

Suppose you experience symptoms like fatigue, weakness, pale skin, or difficulty concentrating. 

In that case, addressing the possibility of iron deficiency is essential.

  1. Recognising Signs of Iron Deficiency: Awareness of the common signs of iron deficiency can help you identify the issue early on. Some key indicators are fatigue, weakness, dizziness, headaches, and shortness of breath. If you notice these symptoms persisting, it's crucial to consult a nutritionist for proper evaluation and guidance.
  2. Consult a Nutritionist: If you suspect iron deficiency, it's essential to seek professional advice. They will consider factors affecting iron absorption, such as certain medical conditions or medications.
  3. Supplement Options for Vegans: In some cases, dietary changes alone may not be sufficient to correct iron deficiency. Your healthcare provider may recommend iron supplements to help restore your iron levels. When choosing a supplement, choose vegan-friendly options from non-heme iron sources, such as ferrous sulfate or fumarate.
  4. Manage Iron Absorption: If you require iron supplements, it's essential to manage their absorption effectively. Take iron supplements separately from calcium, zinc, and other minerals that may hinder iron absorption. Also, remember to pair iron supplements with vitamin C-rich foods or supplements to enhance absorption.

Remember that self-diagnosing and self-treating iron deficiency may lead to adverse health effects. Always consult a nutritionist before significantly changing your diet or supplement regimen.

By being proactive about addressing iron deficiency and following the advice of a qualified nutritionist, you can ensure that your plant-based diet remains nutritionally balanced and supports your overall well-being. Maintaining optimal iron levels is essential for sustaining energy, vitality, and long-term health on a whole food plant-based journey.


Despite misconceptions, vegans have a wide array of delicious and nutrient-rich options to meet their iron requirements while enjoying a well-rounded and diverse menu.

By incorporating dark leafy greens like spinach and kale, protein-packed legumes such as lentils and chickpeas, and iron-rich nuts and seeds like pumpkin seeds and sesame seeds, you can fuel your body with the essential iron for optimal health.

Fortified foods like plant-based milk and tofu can also contribute to your iron intake and provide a convenient and practical way to meet your nutritional needs.

Remember to complement iron-rich foods with vitamin C sources to enhance absorption and avoid iron absorption inhibitors.

Should you encounter symptoms of iron deficiency or have specific dietary concerns, don't hesitate to seek guidance from a nutritionist or a registered dietitian. 

They can provide personalised advice to help you maintain a balanced and nourishing whole-food plant-based diet.

Embrace the versatility and abundance of plant-based foods, and experiment with new recipes and combinations to create delicious and iron-packed meals that align with your tastes and preferences.

Whether you're a seasoned vegan or considering transitioning to a plant-based lifestyle, this guide has equipped you with the knowledge and tools to make informed choices and enjoy the many benefits of a well-balanced, iron-rich vegan diet.


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