Iron-Rich Foods for Vegetarians and Vegans

Vegetarianism and veganism are becoming more widespread worldwide. Each year, with the participation of more than 20 experts with advanced expertise in nutrition, the US News Best Diets Listis prepared, in which vegetarianism has risen to 10th place and veganism ranks 19th. However, not eating meat (vegetarianism) or completely avoiding animal products (veganism) may have certain health consequences. The most notable of these health risks are problems related to iron deficiency (such asiron deficiency anemia ). Iron, is a mineral essential for our health. Although red meat and seafood are good animal sources of iron, many plant foods also contain this mineral in abundance. Used in human metabolism, heme and non-heme are two types of iron . Some vegetables, legumes and other foods contain "non-heme iron". In many developed societies, a large proportion of people meet their iron needs from non-heme iron. Animal foods contain heme iron. Heme iron is more easily absorbed, but you can increase absorption of non-heme iron by consuming various vitamins (such as vitamin C).

By choosing the right iron sources, daily iron requirements can be met without using supplements . We have listed the best plant sources of iron and provided tips for increasing absorption.

Plant Sources of Iron

Lentils

A good source of iron, protein and fiber. In 1 cup of cooked lentils, there are 6.59 mg of iron and 17.8 gr of protein. Lentils also contain vitamin B, magnesium, potassium and zinc, among other nutrients. Some research suggests that regularly eating lentils reduces the risk of diabetes, obesity and cardiovascular diseases . You can eat brown, red and green lentils by adding them to soups, salads and other dishes.

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Dried Beans

Dried beans contain 5.2 mg of iron per cup. Like lentils, their fiber and protein content makes them a healthy meal choice. 

• Kidney beans 3.59 mg 
• Garbanzo beans 4.74 mg
• Black beans contain 3.59 mg of iron

Tofu

Tofu is a cheese-like food made from soy milk and is very important for vegetarians and vegans. Tofu contains significant amounts of iron, calcium and protein. Half a cup of tofu contains 6.65 mg of iron and approximately 10 grams of protein.

Amaranth Flower (Amaranth)

Used as a gluten-free carbohydrate since ancient times, amaranth, in 1 cooked cup, contains 5.17 mg of iron and 9 gr of protein. Studies suggest that it reduces cholesterol, blood sugar and the risk of anemia.

Dark (Bitter) Chocolate

Although dark chocolate is generally known as something eaten when craving sugar, it is also a good source of iron. In 3 pieces of chocolate, there are approximately 7 mg of iron. Dark chocolate also contains flavonoid compounds shown to have various positive effects on the heart, nervous system and cognitive function. Do not get carried away by its taste and forget its high calorie content!

Baked Potato

Potatoes, particularly their skins, are rich in iron. The skin of a medium-sized potato contains 2 mg of iron. Besides being a carbohydrate source, it contains fiber, vitamin c and potassium. You can enrich the meal by adding small amounts of cheese, hummus, lentils, beans and salad alongside your potato.

Spinach

A low-calorie food high in fiber, vitamins and minerals. A cup of cooked spinach contains 6.43 mg of iron. Most people find it easier to eat spinach steamed or sautéed. You can also add it to soups or raw to smoothies.

Dried Apricots

1 cup of dried apricots contains 4.1 mg of iron. Dried fruits are also rich in fiber, vitamins and minerals. They are easy to take with us when going out and can be eaten as a snack. Because dried fruits are high in sugar and calories, care should be taken when eating them.

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Molasses

Known as a source of sugar. However, besides sugar, molasses contains nutrients such as calcium, magnesium and vitamin B6. In 1 tablespoon of molasses, depending on the fruit it is made from, there are 3.6 mg of iron. Limiting consumption is beneficial for preventing weight gain.

- Related topic: Vitamin and Mineral Supplements – What Doctors and Users Should Know

How Much Iron Do We Need?

The US National Institutes of Health recommends, for women over 50 and all adult men, a daily intake of 8 mg of iron. For women aged 19-50, the daily target is 18 mg. Pregnant women are advised to consume 27 mg of iron daily. Vegetarians and vegans should consume 1.8 times this amount because non-heme iron is absorbed less efficiently than heme iron.

The most important consequence of iron deficiency is iron deficiency anemia (low blood count). Symptoms of anemia include:

• Fatigue 
• Weakness
• Pale skin
• Heart problems
• Headache
• Cold hands and feet
• Whitening of the nails
• Loss of appetite

To increase iron absorption, it is helpful to consume it with a source of vitamin C . Foods rich in vitamin C include: 

• Red pepper
• Broccoli
• Kiwi
• Mango
• Papaya 
• Sweet potato
• Tomato
• Green vegetables

You should consume drinks that reduce iron absorption 2 hours after an iron-rich meal or 2 hours before eating. These foods are:

• Black tea
• Coffee
• Eggs
• Red wine
• Calcium

In summary, we can find good sources of iron while following a vegetarian or vegan diet. It is particularly important to combine these meals with vitamin C. People who do not eat meat should consume a wide range of plant sources of iron. If you think you are not getting enough iron, you can contact your doctor or dietitian.

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