Food Sources Of Iron Vegan

Eating a wide variety of these foods should ensure you get the 18mg daily value for iron.

Food sources of iron vegan. By contrast you ll want to avoid taking a calcium supplement or consuming dairy at the same time as eating iron rich foods as calcium can block the absorption of iron. All these are excellent vegan sources of iron. Since the human body has no mechanism to excrete excess iron it is best to avoid consuming heme iron found in animal products and taking iron supplements unless prescribed. Other vegetarian food sources of iron that are derived from soybean are tofu tempeh and soy milk.

Vegetarian and vegan sources of iron include beans lentils tofu dark leafy greens dark chocolate whole grains mushrooms seeds nuts pumpkin squash and salad greens. Shellfish is tasty and nutritious. Soybean is one of the highest iron rich foods. Note that these are the good sources of iron overall many foods are omitted because they don t make the cut.

Legumes including beans peas and lentils are great sources of iron. Dark chocolate is a yummy source of iron 1 oz contains 12 of your daily iron intake. The best overall vegan iron sources. Iron in the vegan diet.

Not all chocolates are healthy though. Dried beans and dark green leafy vegetables are especially good sources of iron even better on a per calorie basis than meat. Drinking coffee or tea with meals can reduce the absorption of iron by 50 60 percent. Half a cup tofu contains 6 6 mg of iron whereas a cup of cooked soybeans contain 4 5 mg of iron.

By reed mangels phd rd from simply vegan 5th edition updated august 2018. Last updated on march 8th 2020 at 01 02 pm. Listed below are the varieties containing the most iron from highest to lowest. To help enhance absorption of non heme iron it s a good idea to pair these high iron vegan foods with a source of vitamin c.

Tofu tempeh natto and soybeans. Avoid calcium found in fortified foods and dairy products. Below is a simple bubble chart that compares the amount of iron in a food to the number of calories it has click to enlarge. Iron absorption is increased markedly by eating foods containing vitamin c along with foods containing iron.

For instance a 3 5 ounce 100 gram serving of clams may contain. In this list of foods rich in iron you ll find the best vegan and vegetarian food sources of iron whether you re actually vegan or simply trying to increase your own or your child s iron intake to prevent deficiency or to recover from it these iron rich foods will help you find new healthy choices. Here s a quick visualization that i find useful for a topic like this. Dark chocolate is also overflowing with magnesium copper zinc fiber manganese along with cholesterol free healthy fats.

Below are the top 10 vegetarian and vegan iron food sources ranked by common.