Top 5 Vegan Foods High in Iron

People that are vegan or vegetarian are at a higher risk to have an iron deficiency than those who consume animal products.

That’s because most plant-based foods don’t have a lot of iron, leading to a deficiency. That doesn’t mean that you should give up on a vegan diet.

You just need to know what you should eat that prevents an iron deficiency. Read on to learn the top 5 vegan foods high in iron.

1. Spinach

Spinach and other dark, leafy greens have plenty of iron in them. Spinach has about 6 mg per cooked cup.

If you’re not a fan of spinach, try kale or swiss chard instead. You can sauté them in a little bit of olive oil and garlic for maximum flavor.

2. Quinoa

Quinoa already has a great reputation as a grain that has a fair amount of protein. Add iron to the benefits of quinoa as well.

A cup of cooked quinoa has almost 3 mg of iron. It’s a versatile grain that you can have as a side, or make a bowl with greens and tofu.

3. Acorn Squash

Acorn squash is great when you roast it in the oven with cinnamon and other spices. It’s sweet and savory at the same time.

It’s also rich in iron, containing 2 mg per cup of cooked squash.

4. Dark Chocolate

You can up your iron intake and curb your sweet cravings at the same time. An ounce of dark chocolate contains almost three and a half grams of iron.

You want to make sure that you’re getting high-quality dark chocolate.

5. Lentils

Lentils are a versatile legume that you can add to just about any meal. The iron richness helps you maintain good health, too.

A cup of cooked lentils has just over 6 mg of iron. You can cook a batch of lentils in a pressure cooker and always have them ready to add to your next meal.

How Much Iron Do You Need?

Now that you learned which foods are rich in iron, you should know how much iron you need. According to the National Institute of Health, adult men between 19-50 years old need 8 mg of iron per day.

Women need about 18 mg of iron per day, and more if they’re pregnant.

This is necessary because an iron deficiency can lead to issues like anemia. You also don’t want to overload on iron, either. Too much iron could lead to other chronic health issues.

You may not want to consume a ton of spinach or the other foods on this list to maintain your iron levels. If that’s the case, you can turn to supplements like Iron Supplements By Vitabiotics.

Top Vegan Foods High in Iron

There are countless benefits of a vegan diet. You still have to be aware of the potential pitfalls, such as an iron deficiency.

You can combat that by knowing the best vegan foods high in iron. There’s a broad range of food that will help you meet the daily requirements. If you can’t meet them, you can take supplements.

Check out the other articles on this site for more health tips.