{"id":72299,"date":"2019-12-20T12:56:08","date_gmt":"2019-12-20T11:56:08","guid":{"rendered":"https:\/\/veganuary.com\/?post_type=blog&#038;p=85775"},"modified":"2023-12-07T16:13:31","modified_gmt":"2023-12-07T16:13:31","slug":"iron-in-a-vegan-diet","status":"publish","type":"post","link":"https:\/\/veganuary.com\/en-us\/iron-in-a-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\u2019s where to find it (and it\u2019s not all about spinach\u2026.)<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><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-80164\" 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\u2019s 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\u2019t be difficult getting enough iron as a vegan, as it is found plentifully in many foods. Some of the best plant-based 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 (these are great sprinkled on top of your morning cereal or porridge)<\/li>\n\n\n\n<li>Fortified cereals<\/li>\n<\/ul>\n\n\n\n<p>Be sure to eat plenty of vitamin C to help you absorb the iron in your food and avoid drinking coffee or tea with your meal, as this can reduce absorption.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2014\/09\/sweet-salty-tofu-salad.png\" alt=\"Sweet and salty tofu salad\" class=\"wp-image-183167\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2014\/09\/sweet-salty-tofu-salad.png 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2014\/09\/sweet-salty-tofu-salad-400x267.png 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2014\/09\/sweet-salty-tofu-salad-768x512.png 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2014\/09\/sweet-salty-tofu-salad-800x533.png 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2014\/09\/sweet-salty-tofu-salad-150x100.png 150w\" 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 we need?<\/h2>\n\n\n\n<p><span style=\"font-size: 1.125rem;\">The US National Institutes of Health RDA<sup><a href=\"#note1\">1<\/a><\/sup> varies depending on your age and sex<\/span>. A very small percentage of women develop iron-deficiency anemia \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 doctor. They may decide to take a blood test and recommend supplementation if your iron levels are low.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>All age groups of men and postmenopausal women &#8211; 8 mg\/day<\/li>\n\n\n\n<li>Premenopausal women &#8211; 18 mg\/day<\/li>\n\n\n\n<li>The median dietary intake of iron is approximately 16 to 18 mg\/day for men and 12 mg\/day for women<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">References<\/h3>\n\n\n\n<p id=\"note1\"><sup>[1] <\/sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK222309\/#:~:text=The%20Recommended%20Dietary%20Allowance%20(RDA,12%20mg%2Fday%20for%20women.\">https:\/\/www.ncbi.nlm.nih.gov\/<\/a>.<\/p>\n\n\n\n<p><strong><em>This content was reviewed by Claire Lynch, RD and nutritionist Rohini Bajekal from <a href=\"https:\/\/plantbasedhealthprofessionals.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Plant-Based Health Professionals<\/a> in November 2023. For more information, see this fact sheet about <a href=\"https:\/\/plantbasedhealthprofessionals.com\/wp-content\/uploads\/2023\/12\/IronFactsheet201123.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">iron on a plant-based diet<\/a>.<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What are the best sources of iron on a vegan diet? Here\u2019s where to find it (and it\u2019s not all&hellip;<\/p>\n","protected":false},"author":95,"featured_media":80164,"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":[652],"tags":[],"class_list":["post-72299","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-en-us"],"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 | How to Get Iron in a Vegan Diet<\/title>\n<meta name=\"description\" content=\"Want to know the best way to get iron in a vegan diet? 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