{"id":183728,"date":"2019-08-16T18:08:44","date_gmt":"2019-08-16T17:08:44","guid":{"rendered":"https:\/\/veganuary.com\/iron-vegan-diet\/"},"modified":"2023-08-31T12:06:09","modified_gmt":"2023-08-31T11:06:09","slug":"iron-vegan-diet","status":"publish","type":"post","link":"https:\/\/veganuary.com\/en-in\/iron-vegan-diet\/","title":{"rendered":"Iron in a Vegan Diet"},"content":{"rendered":"\n<p><strong>What are the best sources of iron on a vegan diet? Here&#8217;s where to find it (and it&#8217;s not <em>all<\/em> about spinach&#8230;.)<\/strong><\/p>\n\n\n<div class=\"wp-block-image wp-image-80165 size-full\">\n<figure class=\"aligncenter\"><img fetchpriority=\"high\" 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=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: Unsplash<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Your body needs iron to be healthy and strong. It is needed to make proteins, such as haemoglobin and myoglobin. <\/p>\n\n\n\n<p>If you follow a plant-based diet, it&#8217;s important to ensure you include enough vegan iron sources in your meals everyday.<\/p>\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\">\n<li>Dark green leafy veg<\/li>\n\n\n\n<li>Dark chocolate<\/li>\n\n\n\n<li>Sweet potatoes<\/li>\n\n\n\n<li>Peas<\/li>\n\n\n\n<li>Tofu<\/li>\n\n\n\n<li>Dried fruit \u2013 raisins, dates, figs, prunes and apricots<\/li>\n\n\n\n<li>Chickpeas<\/li>\n\n\n\n<li>Molasses<\/li>\n\n\n\n<li>Beans<\/li>\n\n\n\n<li>Artichokes<\/li>\n\n\n\n<li>Quinoa<\/li>\n\n\n\n<li>Lentils<\/li>\n\n\n\n<li>Pumpkin and pumpkin seeds&nbsp;(these are great sprinkled on top of your <strong>morning cereal or porridge<\/strong>)<\/li>\n\n\n\n<li>Fortified cereals <\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image wp-image-76765 size-medium\">\n<figure class=\"aligncenter\"><img 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=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: AdobeStock<\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">How much iron do I need?<\/h2>\n\n\n\n<p>The&nbsp;<strong>UK\u2019s RDA of iron<\/strong><sup><a href=\"#note2\">[2]<\/a><\/sup>&nbsp;varies depending on your age and sex:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Male 19-50 years:&nbsp;8.7 mg<\/li>\n\n\n\n<li>Females 19-50:&nbsp;14.8 mg<\/li>\n\n\n\n<li>Females 50 years and over:&nbsp;8.7 mg<\/li>\n<\/ul>\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. <\/p>\n\n\n\n<p>If you have concerns about your iron levels, please visit your GP. 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 as a vegan<\/h2>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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<sup><a href=\"#note1\">[1]<\/a><\/sup>, in fact!<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Serving examples<\/h2>\n\n\n\n<p><strong>Food<\/strong>: <em>Fortified cereals<\/em>    <br><strong>Serving<\/strong>: 40g                                  <br><strong>Iron (mg)<\/strong>: Varies according to brands: Grape-Nuts and Raisin Bran are amongst the highest, with up to 12 mg per serving<br><br><strong>Food<\/strong>: <em>Baked beans <\/em>        <br><strong>Serving<\/strong>: Half a tin                           <br><strong>Iron (mg)<\/strong>: 2.5<br><br><strong>Food<\/strong>: <em>Spaghetti    <\/em>           <br><strong>Serving<\/strong>: Medium-sized serving   <br><strong>Iron (mg)<\/strong>: 1.3<br><br><strong>Food<\/strong>: <em>Kidney beans  <\/em>     <br><strong>Serving<\/strong>: Quarter of a tin                 <br><strong>Iron (mg)<\/strong>: 2<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">References<\/h3>\n\n\n\n<p id=\"note1\"><sup>[1]<\/sup> https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/11457<\/p>\n\n\n\n<p><sup>[2]<\/sup> <a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/iron\/\" target=\"_blank\" rel=\"noopener noreferrer\">https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/iron\/<\/a><\/p>\n\n\n\n<p><br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are the best sources of iron on a vegan diet? Here&#8217;s where to find it (and it&#8217;s not all&hellip;<\/p>\n","protected":false},"author":95,"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":"","footnotes":""},"categories":[1571,1572],"tags":[],"class_list":["post-183728","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle-en-in","category-health-en-in"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vegan Iron Sources | Getting Enough Iron in a Vegan Diet | India<\/title>\n<meta name=\"description\" content=\"Not clued up about vegan nutrition? There are plenty of vegan iron sources - and it&#039;s not all about spinach either! 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