Everyone knows that iron is an essential mineral for our growth, health and wellbeing. The body needs iron for energy levels, blood production health, physical health and mental health. Put simply, the body needs iron to function and thrive.
Among many other vegan myths, there is a common misconception that Vegans and those adopting a plant-based lifestyle don’t get enough iron in their diets, and therefore a vegan or plant-based lifestyle is not a suitable choice. Well, we’re here to prove this argument wrong! The fact is that there are so many great sources of iron that are available to those avoiding, or trying to avoid eating meat and animal products.
Iron can come from two sources. Heme (meaning animal derived) and Non-heme (meaning non-animal derived). And although heme sources of iron are in abundance, they are not suitable for those adopting a meat free lifestyle. However, you’ll be pretty surprised to find out just how many non-heme products are out there that can up and maintain your iron intake when adopting a plant-based lifestyle.
We’ve compiled a list of our favourite and most accessible sources of non-heme iron products. Plant-based, vegan and dairy free!
DISCLAIMER: Please consult your doctor before making any dietary changes. MyLife recommends a blood test before enhancing your diet with food derived vitamins and minerals. The below advice may not be suitable for you.
1. Lentils
Everyone knows lentils are an essential part of a vegan diet – and for a good reason. Lentils are rich in iron but also high in potassium, fibre and folate. One cup contains 6.6 miligrams of iron and they can be used in so many recipes. The best part is that lentils are cheap and easily accessible in the supermarket. Most legumes (think soy beans, lima beans, kidney beans etc) are also great sources of iron.
2. Spinach
We’ve all got our favourite leafy greens and spinach is one of ours! One cup of cooked spinach contains 6.4 miligrams of iron. Another high iron ingredient with many different uses, the sky really is the limit for spinach. We recommend adding a cup of spinach to a berry smoothie – looks rather unappetising but won’t take on any flavour and is a great way to up your iron intake on the go.
3. Tofu
A vegan staple, tofu is a soy derived product that provides a high amount of iron, but also calcium, protein and amino acids. Use tofu in salads, stir fry, pasta, sushi, marinate it, fry it, do whatever you like with it! It’s a great all rounder and an even better source of iron. Around 170g of Tofu will account for 20% of your recommended daily iron intake.
4. Nuts and seeds
We may be generalising, but certain nuts and seeds can provide excellent boosts to your daily iron intake. Pumpkin, sesame, flaxseed and hemp seeds are the richest nut/seed iron sources and contain around 1.2 – 4.2 milligrams of iron per 2 tablespoons. There are so many uses for nuts and seeds but you could go a step further and look at products derived from these nuts like tahini and hummus.
5. Dark Chocolate
Yep, that’s right. Dark chocolate is an unexpected but delicious source of iron. It also contains fibre, manganese and magnesium. 28 grams of dark chocolate is equal to 3.3 milligrams of iron. We love a cheeky dark chocolate snack when chocolate cravings hit, but think about using it in your baking too. With dark chocolate chips available you can’t go wrong!
6. Blackstrap molasses
Ok, hear us out. This one sounds scary if you don’t know what it is, but blackstrap mollassess is a form of sweetener and an alternative to sugar. It should be used in strict moderation as it is incredibly sweet and a natural sugar, but is often used in baking. 2 tablespoons of blackstrap mollasses contains 10% of your recommended daily iron intake – that’s a lot for just two spoons! It also contains selenium, potassium, vitamin B6, manganese and magnesium. Talk about an all rounder!
MyLife is proud to make products that make life easier. We support anyone looking to make a positive change to their lifestyle, and help promote the longevity of our planet and it’s living creatures.
Enjoy Quality. Enjoy MyLife.
References:
https://www.healthline.com/nutrition/iron-rich-plant-foods
https://www.theconsciousplantkitchen.com/vegan-iron-sources/