Vegan Sources of Iron // Food Guide

Hello everybody! Some time ago I asked my instagram followers whether or not they wanted some more posts about veganism and how to eat in way that will provide you with the proper nutrients and vitamins. It should be said that I am not a trained nutritionist, and these are not tips I’ve come up with on my own, I can thank Vegan Outreach and The Vegan Society for helping out in that department. These are the guidelines I follow to stay on top of my food game. Staying healthy is the most important thing, and believe it is way easier to live a plant-based lifestyle than most people think.

Legumes that are high in iron counts lentils, soybeans, tofu, tempeh, lima beans, black beans, chickpeas (so basically falafel and hummus), and green peas. Many legumes are also a great meat replacement, so they can be naturally incorporated into your meals. Beans in tacos and salads, as well as lentil soup or lentil pasta will provide you with a delicious and iron-rich filling meal.

Iron-rich grains counts oats, quinoa, fortified cereals and brown rice. I try to eat at least one of these foods every other day. Nuts and seeds can also be extremely high in iron; some of the best ones are pumpkin seeds, pistachios, cashews, sunflower seeds, sesame and flax. All of which are easy toppings on a breakfast bowl.

You can also find a variety of veggies that are rich in iron. 100g of spinach contain 1.1 times more iron that red meat and 2.2 times more than salmon. Furthermore, broccoli, cabbage, Brussel sprouts, potato skins and mushrooms are all iron rich veggies as well. Increasing iron through vitamin C: if you want to further help your body absorb the iron in the food you’re eating, it is recommended to accompany your iron rich foods with vitamin C, as it will increase the amount of iron your body will absorb. Vitamin C is found in lots of veg and fruit, oranges among others.

My iron rich falafel recipe, click here for more


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1 Comment

  1. I bought tempeh two weeks ago because a healthy eating app told me to… but I was too scared to try it and it went bad. I don’t want to be that annoying picky eater though so I’ll try again… I do enjoy tofu though and people say they’re afraid of that so hmm.

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