{"id":127053,"date":"2021-11-18T12:42:53","date_gmt":"2021-11-18T12:42:53","guid":{"rendered":"https:\/\/veganuary.com\/?p=127053"},"modified":"2023-04-19T10:28:44","modified_gmt":"2023-04-19T09:28:44","slug":"iron-in-a-vegan-diet","status":"publish","type":"post","link":"https:\/\/veganuary.com\/en-in\/iron-in-a-vegan-diet\/","title":{"rendered":"Iron in a Vegan Diet"},"content":{"rendered":"\n<p><strong>Your body needs iron to be healthy and strong. It is needed to make proteins, such as haemoglobin and myoglobin. Here&#8217;s where to find it as a vegan (and it&#8217;s not <em>all<\/em> about spinach&#8230;.)<\/strong> <\/p>\n\n\n\n<div class=\"wp-block-image wp-image-80165 size-full\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/12\/vegan-iron-spinach.jpg\" alt=\"Unidentified person holding a bowl of raw spinach - a key source of iron for vegans\" class=\"wp-image-80165\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/12\/vegan-iron-spinach.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/12\/vegan-iron-spinach-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/12\/vegan-iron-spinach-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/12\/vegan-iron-spinach-800x533.jpg 800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption>Image Credit: Unsplash<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Vegan sources of iron <\/h2>\n\n\n\n<p>It shouldn&#8217;t prove too tricky getting enough iron as a vegan, as it&#8217;s found plentifully in many foods. Some of the best sources are: <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Dark green leafy vegetables<\/li><li>Dark chocolate<\/li><li>Sweet potatoes<\/li><li>Peas<\/li><li>Tofu<\/li><li>Dried fruits (raisins, dates, prunes, figs, apricots)<\/li><li>Molasses<\/li><li>Beans <\/li><li>Pumpkin and pumpkin seeds<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image wp-image-76765 size-medium\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/09\/tofu-1200x800.jpg\" alt=\"Tofu curry\" class=\"wp-image-76765\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/09\/tofu-1200x800.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/09\/tofu-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/09\/tofu-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/09\/tofu-1536x1024.jpg 1536w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/09\/tofu-800x533.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/09\/tofu.jpg 1800w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><figcaption>Image Credit: AdobeStock<\/figcaption><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">How much iron do I need?  <\/h2>\n\n\n\n<p>In India, the Recommended Daily Allowance (RDA) for Iron varies, depending on your age and sex<\/p>\n\n\n\n<p>Adult male: 17mg<\/p>\n\n\n\n<p>Adult female: 21mg<\/p>\n\n\n\n<p>Pregnant women: 35mg<\/p>\n\n\n\n<p>Nursing women: 21mg<\/p>\n\n\n\n<p>A very small percentage of women develop iron-deficiency anaemia \u2013 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. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to get enough iron <\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><span style=\"font-size: 1.125rem;\">A great way to guarantee you\u2019re 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.<\/span><\/li><li><span style=\"font-size: 1.125rem;\">Don&#8217;t accept nutrition advice from Popeye. While spinach does contain iron, it doesn\u2019t have significant amounts of it &#8211; just 2.71mg in 100g, in fact!<\/span> <\/li><\/ul>\n\n\n\n<p> <em><a href=\"https:\/\/veganuary.com\/en-in\/partner\/ahimsa-trust\/\">Try vegan with us<\/a>. We\u2019ll send you more information on new foods, as well as an eCookbook, meal plans, <a href=\"https:\/\/veganuary.com\/en-in\/recipes\/\">vegan recipes<\/a> and nutrition guides to get you started.<\/em> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Your body needs iron to be healthy and strong. It is needed to make proteins, such as haemoglobin and myoglobin.&hellip;<\/p>\n","protected":false},"author":155,"featured_media":80167,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[1572],"tags":[],"class_list":["post-127053","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-en-in"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Iron in a Vegan Diet - Veganuary India<\/title>\n<meta name=\"description\" content=\"Not clued up about plant-based nutrition? 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