Perfect Sources of Iron For Vegans
Iron comes in two forms: Non-heme (found in plants) and heme (found in animals). As a vegan or vegetarian, you want to make sure you’re getting enough iron in your diet while still avoiding foods derived from animals. At Busy Veganista, we’re happy to provide you with suggestions on how to transition your diet into a plant-based one.
Getting Your Iron From With a Whole Foods, Plant Based Diet
| Legumes (beans) – lentils | Grains – quinoa | Soy – tofu | Asparagus – 1c. = 1.64 mg |
| Black beans – 1c. = 3.61 mg | Bok choy – 1c. = 1.77 mg | Cauliflower – 1c. = 4 mg | Collard greens – 1c. = 2.15 mg |
| Cumin – 2 tsp = 2.79 mg | Edamame – 1c. = 8.8 mg | Lentils 1c. = 6.6 mg |
Additional Natural Sources of Iron
| Broccoli | Brussel sprouts | Green Leafy vegetables | Dried apricots |
| Kiwis | Oranges | Pumpkin seeds | Strawberries |
Add More Vitamin C to Your Diet
Eating plant-based foods with Vitamin C can also increase your body’s iron absorption by up to five times.
Some great sources of Vitamin C include:
| Bell peppers | Broccoli | Kiwi – two fruits – 128mg | Mango – 122mg per fruit |
| Papaya – 95mg per fruit | Pineapple – 75mg of Vitamin C per cup | Spinach | Strawberries – 85mg of Vitamin C per cup |
