{"id":85190,"date":"2019-08-16T18:08:44","date_gmt":"2019-08-16T17:08:44","guid":{"rendered":"https:\/\/veganuary.com\/iron-vegan-diet\/"},"modified":"2023-06-27T21:13:59","modified_gmt":"2023-06-27T20:13:59","slug":"iron-vegan-diet","status":"publish","type":"post","link":"https:\/\/veganuary.com\/en-za\/iron-vegan-diet\/","title":{"rendered":"Iron in a Vegan Diet"},"content":{"rendered":"<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<img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" class=\"aligncenter size-full wp-image-182040\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/beans.png\" alt=\"An array of beans, which are great vegan sources of iron\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/beans.png 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/beans-400x267.png 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/beans-768x512.png 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/beans-800x533.png 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2019\/08\/beans-150x100.png 150w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/>\n<h2>Vegan sources of iron<\/h2>\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<ul>\n<li>Dark green leafy veg<\/li>\n<li>Dark chocolate<\/li>\n<li>Sweet potatoes<\/li>\n<li>Peas<\/li>\n<li>Tofu<\/li>\n<li>Dried fruit \u2013 raisins, dates, figs, prunes and apricots<\/li>\n<li>Molasses<\/li>\n<li>Beans<\/li>\n<li>Artichokes<\/li>\n<li>Pumpkin and pumpkin seeds\u00a0(these are great sprinkled on top of your <strong><a href=\"https:\/\/veganuary.com\/recipes\/oatmeal-porridge-with-bananas-and-seeds\/\" target=\"_blank\" rel=\"noopener noreferrer\">morning cereal or porridge<\/a><\/strong>).<\/li>\n<\/ul>\n<figure id=\"attachment_76765\" aria-describedby=\"caption-attachment-76765\" style=\"width: 1200px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-76765 size-medium\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2019\/09\/tofu-1200x800.jpg\" alt=\"Tofu curry\" width=\"1200\" height=\"800\" 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 id=\"caption-attachment-76765\" class=\"wp-caption-text\">Image Credit: AdobeStock<\/figcaption><\/figure>\n<h2>How much iron do I need?<\/h2>\n<p>The\u00a0<strong>UK\u2019s RDA of iron<\/strong><sup><a href=\"#note2\">[2]<\/a><\/sup>\u00a0varies depending on your age and sex:<\/p>\n<ul>\n<li>Male 19-50 years:\u00a08.7 mg<\/li>\n<li>Females 19-50:\u00a014.8 mg<\/li>\n<li>Females 50 years and over:\u00a08.7 mg<\/li>\n<\/ul>\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 GP. They may decide to take a blood test and recommend supplementation if your iron levels are low.<\/p>\n<h2>How to get enough iron<\/h2>\n<ul>\n<li>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.<\/li>\n<li>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!<\/li>\n<\/ul>\n<h3>References<\/h3>\n<p id=\"note1\"><sup>[1]<\/sup> https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/11457<\/p>\n<p><sup>[2]<\/sup> <a href=\"https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/iron\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-wplink-edit=\"true\">https:\/\/www.nhs.uk\/conditions\/vitamins-and-minerals\/iron\/<\/a><\/p>\n<p><em>This Nutrition page has been fact checked by the Spoon Guru Nutrition Team.<\/em><\/p>\n<table style=\"height: 374px;\" width=\"968\">\n<tbody>\n<tr>\n<td width=\"156\"><strong>Food<\/strong><\/td>\n<td width=\"185\"><strong>Serving<\/strong><\/td>\n<td width=\"215\"><strong>Iron (mg)<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Fortified cereals<\/td>\n<td width=\"185\">40 g<\/td>\n<td width=\"215\">Varies according to brands: Grape-Nuts and Raisin Bran are amongst the highest, with up to 12 mg per serving<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Baked beans<\/td>\n<td width=\"185\">Half a tin<\/td>\n<td width=\"215\">2.5<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Spaghetti<\/td>\n<td width=\"185\">Medium-sized serving<\/td>\n<td width=\"215\">1.3<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Kidney beans<\/td>\n<td width=\"185\">Quarter of a tin<\/td>\n<td width=\"215\">2<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"text-align: right;\">\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":95,"featured_media":182040,"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":[653],"tags":[],"class_list":["post-85190","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-en-za"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vegan Iron Sources | How to Get Iron as a Vegan<\/title>\n<meta name=\"description\" content=\"Confused about vegan nutrition? 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