|  | Diet Nutrition | Nutrition

Vegan Foods That Are Iron Rich

Iron is an essential mineral, important for the production of oxygen-carrying hemoglobin in the red blood cells. Without sufficient iron, iron deficiency anemia can occur, causing extreme tiredness and fatigue. With animal-derived sources of iron removed from a vegan diet, eating plenty of plant-based foods containing iron is important for vegans.

  1. Beans and Legumes

    • Beans and legumes top the list of non-animal derived sources of iron. One cup of soybeans provides 8.8 mg of iron. Lentils also are a great source of iron, containing 6.6 mg per 1-cup portion. Lima, pinto and black beans also are good varieties, each offering more than 3 mg of iron per cup.

    Vegetables

    • Leafy green vegetables often contain decent portions of iron. One cup of spinach provides 6.4 mg of iron, with Swiss chard coming close, providing 4 mg per cup. Root vegetables also are high in iron. Turnips and potatoes are good examples, each containing more than 3 mg per 1-cup serving, or one large potato.

    Fruits

    • Although not as iron-dense as many vegetables, some fruits also contain a healthy amount of iron. Dried fruits such as raisins, prunes and apricots are good choices, providing more than 3 mg of iron per cup. Dates, figs and dried peaches are other good alternatives. Watermelon and strawberries are good examples of fresh fruit containing iron.

    Nuts and Seeds

    • Nuts and seeds are a healthy snack, providing important essential fatty acids whilst also containing some iron. Almonds are the most iron-dense nut, containing 6 mg per cup. Sunflower and sesame seeds are great alternatives, both providing a decent serving of iron.

Nutrition - Related Articles