Your body needs iron to be healthy and strong. It is needed to make proteins, such as haemoglobin and myoglobin. Here’s where to find it as a vegan (and it’s not all about spinach….)
Vegan sources of iron
It shouldn’t prove too tricky getting enough iron as a vegan, as it’s found plentifully in many foods. Some of the best sources are:
- Dark green leafy vegetables
- Dark chocolate
- Sweet potatoes
- Peas
- Tofu
- Dried fruits (raisins, dates, prunes, figs, apricots)
- Molasses
- Beans
- Pumpkin and pumpkin seeds
How much iron do I need?
In India, the Recommended Daily Allowance (RDA) for Iron varies, depending on your age and sex
Adult male: 17mg
Adult female: 21mg
Pregnant women: 35mg
Nursing women: 21mg
A very small percentage of women develop iron-deficiency anaemia – this is especially the case with endurance runners, or women with heavy periods. If you have concerns about your iron levels, please visit your doctor. They may decide to take a blood test and recommend supplementation if your iron levels are low.
How to get enough iron
- A great way to guarantee you’re absorbing enough iron from plant foods is to eat a significant source of vitamin C with meals (such as an orange or orange juice), and avoid tea and coffee when eating.
- Don’t accept nutrition advice from Popeye. While spinach does contain iron, it doesn’t have significant amounts of it – just 2.71mg in 100g, in fact!
Try vegan with us. We’ll send you more information on new foods, as well as an eCookbook, meal plans, vegan recipes and nutrition guides to get you started.
