If you’re a vegan, looking for foods that are healthy, clean, full of iron, and tasty at the same time is probably among your daily quests. While we all know that meat is the main source of iron, it doesn’t mean that you can’t survive without supplements if you’re vegan. In fact, there are plenty of plant-based foods that contain more iron than most of us know. And people who know these ingredients rarely find it hard to support their iron levels.
In this article, we’ll look at some of the best vegan sources of iron and give you some suggestions to include them in your everyday meals so that they are delicious and satisfying.
1. Lentils and Beans
Vegans often aim to include lentils and beans in their diet just because they are both considered some of the best protein sources. But little do people know that they are also rich in iron. In fact, just one cup of cooked lentils or beans can boost your iron levels without so much effort. The best part about these ingredients is that you can easily find them in any random grocery store, and you can create various types of foods using them.
For instance, you can add lentils and beans to your salads, soups, or curries or even create dips out of them. Because of its convenience, these ingredients are especially helpful for students who have to take care of multiple assignments during the week. Of course, some online tools and essay writing services, such as https://edubirdie.com, can also help them with cognitive load, but having a quick, iron-rich meal ready to go also means one less thing to worry about during a busy week.
2. Spinach and Leafy Greens
People who follow plant-based diets often aim to eat greens, as they are often associated with healthy eating. And it’s true - most of the green vegetables contain plenty of nutrients, including fiber, vitamins, minerals, and antioxidants. That’s why it’s always a good idea to add all the green ingredients to your salads and smoothies. However, you should also know that spinach and leafy greens, like kale, Swiss chard, or collard greens, all contain very high levels of iron.
Importantly, because spinach contains a specific type of iron called non-heme iron, your body can absorb it more easily if you eat spinach with foods that contain vitamin C. Therefore, it’s recommended to add lemon juice to your spinach salads or pair it with tomatoes, bell peppers, or oranges.
3. Pumpkin Seeds
Seeds, in general, are some of the most underrated food items when it comes to sources of iron. People, and especially women, often aim to add different types of seeds to their diets because they can support their hormonal health during different periods of their cycles. But aside from that, pumpkin seeds are also one of the best sources to increase your iron intake in a natural way.
Even if you’re not the biggest fan of eating raw pumpkin seeds, you can easily add them to your salads for an extra crunch or include them in smoothies or granola bowls.
4. Quinoa
Speaking of simple but solid iron choices, we shouldn’t overlook quinoa. Even though many people think it’s a grain, quinoa is actually a seed, and it can be a great addition to a vegan diet. While it’s a great source for plant-based iron, quinoa also contains fiber, protein, and other minerals.
If you’ve never cooked quinoa before and don’t know how, you can make it a regular part of your diet, you can use it as a replacement for rice or pasta in salads or even use it instead of oats in healthy granola bowls.
5. Tofu and Tempeh
Finally, as a vegan, you’ve probably tried tofu and tempeh. In addition to being good protein sources, these soy foods provide a decent amount of iron, too. Therefore, they can be useful if you want one ingredient that can support both your protein and mineral intake.
Tofu is softer and more neutral in taste, which means it can easily absorb the flavors of spices, sauces, and vegetables. Tempeh, on the other hand, has a firmer texture and a very strong nutty flavor. You can use either of them in sandwiches, wraps, salads, or warm bowls.
Bottom Line
These 5 foods are just a few of the many plant-based sources of iron you can add to your diet. And before you go grocery shopping to keep them in your fridge and gather recipes to support iron intake, you should realize one thing: the ingredients are only part of the healthy plant-based lifestyle. It’s equally important to combine your meals in a proper way. If you avoid combining iron-rich foods with dairy products or caffeine that slow down iron absorption, chances are that your body will use this mineral more effectively.
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