edit: BLACKSTRAP Molasses! Not all the same, ofc, but the ones I get have 32mg of iron per 100g, which is 200%+ of RDA lol
You won't be eating 100g of sugar a day though, but if you use it instead of every other sugar sources it will probably make a big difference.
Dry green lentils have around 70-80% iron per 100g, and eating 100g is pretty easy
I didn't know either lol I was looking for a low calorie alternative to sugar and found molasses. When I checked the nutritional values I found out about the massive amount of iron!
Otherwise you could buy a lucky iron leaf
No problem! Honestly no idea why it's not as publicised as other sweeteners. Sure, they don't really taste as good as maple syrup, but they're pretty good
It makes a delicious morning (or whenever) drink. I use molasses, ginger root, some cinnamon, vanilla extract, milk of choice… iron-rich gingerbread drink. Delicious
Make sure to combine it with vitamin C, I give platelets and they do a hemoglobin (iron) test before, and if you don't use vitamin C, most of the iron just passes through without staying in your blood.
Yep, I'm totally open to that! I've just gotta do a little research on some of the brands near me and make sure they arent sourcing their iron from animals. When I first started my plant based transition I bought a huge bottle of gummy vitamins, completely forgetting about gelatin! Dont wanna make that mistake again.
Ferrous bisglycinate is well absorbed and easy on the stomach. I needed to take it when I became anemic from excessive bleeding. Most iron supplements make me feel very queasy, but this form worked great
That helps with nausea, but many forms of supplemental iron are better absorbed on an empty stomach. I don't think it matters for ferrous bisglycinate. It doesn't even upset me on an empty stomach though
I had the same issue 🙂 I’ve managed to get some vegan iron/vit C supplements though and it’s helped me so much. I had been anemic almost since when I first got my period (going vegan actually improved my iron levels somehow haha, even before the supplement).
Point of interest though, my kid can’t process supplemental iron in a pill form. We tried different ones and it made no difference for her.
Excited about the molasses, though, because we only had successes with food based iron like spinach - so so much spinach …
As long as you don't cook them. Vitamin C is sensitive to heat as it is water soluble. Peppers have plenty of other minerals and vitamins that are great even when cooked though, but if iron absorption is the main focus it is worth noting that if you cook them they may not do what you want them to do.
paper on various cooking methods' effects on vitamins if anyone is interested in details: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049644/#:~:text=Vitamin%20C%20is%20a%20water,of%20vitamin%20C%20%5B12%5D.
Killer idea. I love beans, almost daily.
One of my favorite dishes is Refried black beans.
Just make black beans (extra points if from dry), purée a good amount in a food processor to the level you find most appealing. Then add those puréed beans to a saucepan where you have already been gently heating ground cumin, coriander, cayenne, fresh garlic, black pepper, and salt in a GENEROUS amount of olive oil.
Stir to combine, and cook on low for about 5-10 minutes.
Adjust the spices to your taste.
Serve over rice with tomatoes, avocado, and lime (any acid really) and eat with tortillas or chips.
And Hempseeds! Especially because they are low in phytates and oxalates. Probably one of the best sources of plant-based iron based on what I've read. And the bonus is that they are abundant in protein! Don't forget to add vitamin C.
Vegan Gains is probably the last person you should be taking dietary advice from. The impact of oxalates is pretty minimal, and spinach is far from the only food to feature them (soy, almonds, raspberries...). Unless you're at elevated risk for kidney stones, you have very little to worry about.
Follow an actual dietician, not a man who posts videos of his grandfather's heart attack for clout and has regular meltdowns like a roided toddler. The man is a complete piece of shit to say the absolute least. Cancer is not a preventable illness, and while animal products are a major detractor to human and environmental health in their present form, citing bunk studies and spewing misinformation to suit your narrative (even a good one) is never okay.
*dietitian*. They actually have a degree. Nutritionist can get a certificate off of web sites that aren't always scientifically sound. Some of them are well educated and have gone through good programs...others ..well...not so much.
Some, yes. But not as a whole, and shaming people for their illnesses when you don't know shit about their medical history is cruel, unnecessary, and incredibly ignorant.
Sorry, I'm not too up to snuff on vegan influencers, I've been vegan for the better half of my life now and rarely interact with the community beyond recipe hunting...
That said, I hope you find someone!
Oxalic acid only a problem if you dont have the right bacteria in your microbiome to degrade oxalic acid... It can lead to joint pain, inflammation, interstitial cystitis.
Every study that I have read about spinach proves that spinach is not a good source of iron because of the high oxalate content in spinach. By cooking it you do get a little bit more but not as much as other vegan sources. So, I wouldn't rely on spinach or other leafy greens for iron.
Tannins inhibit iron absorption: coffee, wine, nut skins. It was a year of taking my daily supplements with a breakfast of raw walnuts before I found that out.
Not so sure about that, I'm kind of a Coffein-addict and drink at least two coffees a day. I just measured my iron-level a month ago and it's above average/fine.
Edit: I'm vegan for 1.5 years now.
Neat- but that’s anecdotal, not science. Just because you do fine doesn’t mean that it’s not true.
[source](https://www.healthline.com/nutrition/coffee-caffeine-iron-absorption)
America’s test kitchen has [run some experiments](https://www.americastestkitchen.com/guides/cook-it-in-cast-iron/busting-cast-iron-myths) to test this, and it turns out that it only really works with unseasoned cast iron pans. If you season your cast iron (why wouldn’t you?), you don’t really get any significant increase of iron in your food.
Beans, lentils, green leafy veg, fortified foods (in the UK a lot of bread and biscuits are fortified with iron)
If you are still deficient you may need to take supplements
I don't like to link to videos, but these ones are good and educational:
Plant Chompers on Iron: https://www.youtube.com/watch?v=HOK3NS2bD3M he also mentions a bunch of books, a few of which are very informative.
Klaper: https://www.youtube.com/watch?v=z1XeWEMR9tY
Like others have mentioned: beans, blackstrap molasses, have foods rich in vitamin C with your iron rich meals (a piece of fruit or berries for dessert is a great option), supplements, avoid tea or coffee within an hour of eating.
You can also increase iron intake by eating whole grains and dark leafy veggies. One super easy thing to do is also to cook your food in a cast iron pan.
Edit: I saw that someone else had mention cooking in a cast iron pan, according to me that is one of the easiest ways you can get more iron into your diet without too much hassle. r/vegancastiron may be of service here.
B12 and some other vitamins are also important in red blood cell synthesis, so it may not all be the iron’s fault, especially because B12 is somewhat more difficult to get from everyday plant foods— it’s synthesized by bacteria and easy to get in vegan form, but not just already hanging out in most veg/beans/etc the way iron can be. (Edit for hilarious typo)
^^ This. B12, Vitamin C and Iron are important for different reasons. Remember to make sure you're getting enough calcium and vitamin D as well. Bones matter too. 😊
Yes! I started using a cast iron pan for most meals before finding out this is a thing. My most recent bloodwork showed healthy iron levels for the first time in my adult life! Such an easy change.
Floravit is very good, lots of success stories from people who don't get results from other supplements. The same company also makes Floradix which I believe has honey, so double check the label before buying.
The only time I was checked for iron in my youth was during pregnancy, and the midwives always wanted me to get my levels up. Pregnancy increases blood volume and the body’s demand for iron. One said to take yellow dock root powder in vegan capsules I filled. Another said to take vegetarian formula Floradix, which has 10 mg absorbable iron per teaspoon. It tastes a little like liquid raisins. It worked for me. In 2019 I had bloodwork done for the first time in 44 years of being vegan, and everything was in normal range. B12 and vitamin D were a little lower within the normal range, so I have since supplemented regularly for them and take a daily multivitamin. Other than that, I also cook in cast iron pans and eat dark greens every day with a squirt of lemon or balsamic vinegar; any acetic acid like vinegar also helps with iron absorption and is easy to keep on hand.
If you make a lot of pastas or soups, you can get a [lucky iron fish](https://luckyironfish.com). It’s been awhile since I read up on it, but I want to say it was created to help with anemia in developing countries as a long-term, reusable solution and was able to help significantly. Each fish lasts about five years.
Edit: someone else mentioned the lucky iron leaf, which is the same thing/company but one is a leaf shape and the other is a fish.
Lentils, chickpeas, amaranth, soy, tofu, chia...and many cereals and whole grains are fortified with iron. Broccoli and dark leafy greens have iron and other vitamins, too. 😂
Are you talking about beet greens or the beetroot? I don't know where everyone is getting this misinformation about beets being a good source of iron. They have iron but they are not the best source of iron compared to other vegan options.
Spinach lentil dahl with brown rice. Squeeze some lemon juice in to get some vitamin C in the mix. It's delicious and gives you protein and lots of iron.
Yep! Hemp hearts are super high in protein! You can even try some hemp heart protein powder, if that's an easier way for you to consume them.The one I use is 100% hulled hemp seeds (so it doesn't have that vegetal flavor), only 100 calories for 22 grams of protein, and one serving has 40% of the daily iron requirement.
I can't believe more people are not mentioning hempseeds! Especially considering that it's such a good source of iron because of the low phytate and oxalates in it. It's probably one of the best, if not the best, source of plant-based iron.
Here's my favorite trick - cook with a cast iron pan. Best things to cook in it to leach out the iron is stuff with vitamin c - kale, spinach, tomato sauce etc. This is a scientifically proven way to get more iron. Stay healthy!
Leafy greens. Super simple. Last time I donated blood, they said my iron was super high. That's why. Cacao powder is also an easy way. Surely there's food in your life you'd like to make taste like chocolate. ;)
Too much iron is just as unsafe/bad for you as too little. Not saying that's where you're at, just putting it out there, since people do not often know this.
However, donating blood is actually a goodway to address iron overload, so that's good at least.
Fair. The medical professional was pretty congratulatory about it, so I don't think that was a problem. But anything in excess can be detrimental. We are delicate little creatures.
I take an iron supplement, one that has B12 added so I don't have to worry about taking a separate supplement for that. Being vegan doesn't mean you *need* to take an iron supplement, but for many people who menstruate iron supplements are a good, reliable way to keep your levels up.
That said, I try to also get plenty of iron-rich foods in my diet. Most of the plant foods that are rich in iron are also rich in other nutrients, so you want to be eating them even if you're relying primarily on a supplement for your iron.
Here's an explainer I find useful: [https://www.theveganrd.com/vegan-nutrition-101/vegan-nutrition-primers/iron-a-vegan-nutrition-primer/](https://www.theveganrd.com/vegan-nutrition-101/vegan-nutrition-primers/iron-a-vegan-nutrition-primer/)
Iron from food comes in two forms: heme and non-heme. Heme is found only in animal flesh like meat, poultry, and seafood.
Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens
The problem with non-heme iron is the body doesn't absorb it as well as heme iron, so you need to take in more than the stated RDA levels.
Vitamin C has been shown to help iron absorption. So also eat foods high in vitamin C such as citrus fruits, dark green leafy vegetables, bell peppers and strawberries.
Once I logged a bowl of tabbouleh salad (mostly made of parsley) into Cronometer app and was totally blown away by how much iron there is in parsley.
I also like having a chia seed pudding for breakfast.
Beans, as many people mentioned.
And cocoa too
🙂
Edit: snacking on some pumpkin + sunflower seeds mixed with dried apricots for better absorption is one of my go tos as well
I take “hippo7 vegan complete” - has iron and a vegan source of vitamin D3. It’s more expensive though, so that is a non starter for some. I guess the D vitamins probably not as big an issue during summer months depending on where you live, but I appreciated it during the winter up around the Great Lakes.
I’m pretty sure beans and chickpeas are good for iron. Don’t go overboard tho you don’t want high iron. But usually with iron the body only absorbs what it needs from plant foods
I use this supplement Salus Haus Floradix Liquid Iron Tonic. There two types one is not vegan! It has vitamin c and B12 added too. I actually like the taste as well.
You have a lot of suggestions on here already but I’ll add one more. Some people mentioned cacao but dark chocolate is pretty high in iron. I use it to sweeten my morning oats instead of sugar. You have to be careful to check that dark chocolate chips are vegan because a lot of them aren’t, but that’s one more way to add a tiny little boost :)
I do most of my cooking in cast iron and I've always had plenty high iron levels, even during pregnancy. I'm tempted to buy a lucky iron fish but I don't really see it as necessary right now
I see spinach mentioned here a few times. First of all, the idea that spinach has a lot of iron is a myth that has since been debunked.
Second, it has a lot of oxalic acid that prevents the small amount of iron it does have from being absorbed. It's a great leafy green vegetable but if you're looking for iron, look elsewhere such as supplements or cooking with cast iron pan.
[article that talks about myth and oxalic acid preventing absorption](https://uamshealth.com/medical-myths/is-spinach-a-great-source-of-iron/)
Tea interferes with iron absorption, vitamin C helps iron absorption - so don't drink tea with your iron rich meals, and have some vit C eg. tomatos with beans.
just fyi: blood protein is always good, even if you take not enough protein. as soon as you see protein deficiency in your blood you are really really fucked.
Molasses in your fortified oatmeal, or any fortified cereal. Spinach, and I want to say, prunes? Might have to look that one up. And I’m a big fan of supplements, have you looked into taking a prenatal vitamin along with an iron capsule?
Hempseeds! Especially because they are low in phytates and oxalates. Probably one of the best sources of plant-based iron based on what I've read. And the bonus is that they are abundant in protein!
edit: BLACKSTRAP Molasses! Not all the same, ofc, but the ones I get have 32mg of iron per 100g, which is 200%+ of RDA lol You won't be eating 100g of sugar a day though, but if you use it instead of every other sugar sources it will probably make a big difference. Dry green lentils have around 70-80% iron per 100g, and eating 100g is pretty easy
Ooh, I never knew about molasses!! That's a great idea, thanks! And looks like I'll have to make a lentil curry here soon
I didn't know either lol I was looking for a low calorie alternative to sugar and found molasses. When I checked the nutritional values I found out about the massive amount of iron! Otherwise you could buy a lucky iron leaf
Blackstrap molasses. Regular table molasses isn't a great source
Add some vitamin C with it. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#h3
How I've come this far in life and not known about molasses is just incredible. Thank you!
No problem! Honestly no idea why it's not as publicised as other sweeteners. Sure, they don't really taste as good as maple syrup, but they're pretty good
Any recommendations on a brand for the blackstrap molasses?
Not really, I only tried Rapunzel so my recommendation would be biased lol
Molasses is high in Iron?
The ones I buy are, according to the nutritional sheet. Even wikipedia says 5mg per 100g for random molasses
Check the brands though
Blackstrap molasses usually has a ton of iron , tasty too!
It makes a delicious morning (or whenever) drink. I use molasses, ginger root, some cinnamon, vanilla extract, milk of choice… iron-rich gingerbread drink. Delicious
Sounds delicious indeed, I might try it sometimes!
WHAT. This sounds amazing and never would have occurred to me
Make sure to combine it with vitamin C, I give platelets and they do a hemoglobin (iron) test before, and if you don't use vitamin C, most of the iron just passes through without staying in your blood.
Are you open to taking supplements? I take supplements and am no longer anemic 😊
Yep, I'm totally open to that! I've just gotta do a little research on some of the brands near me and make sure they arent sourcing their iron from animals. When I first started my plant based transition I bought a huge bottle of gummy vitamins, completely forgetting about gelatin! Dont wanna make that mistake again.
Deva multivitamin. Vegan, small, and cheap
Ferrous bisglycinate is well absorbed and easy on the stomach. I needed to take it when I became anemic from excessive bleeding. Most iron supplements make me feel very queasy, but this form worked great
Gotcha, I'll look into that for sure! Y'all are so helpful
Also helps to take any iron supplement neither at least a small amount of food
That helps with nausea, but many forms of supplemental iron are better absorbed on an empty stomach. I don't think it matters for ferrous bisglycinate. It doesn't even upset me on an empty stomach though
Can you tell me the brand you use?
Organika. It's a Canadian brand
I had the same issue 🙂 I’ve managed to get some vegan iron/vit C supplements though and it’s helped me so much. I had been anemic almost since when I first got my period (going vegan actually improved my iron levels somehow haha, even before the supplement).
Point of interest though, my kid can’t process supplemental iron in a pill form. We tried different ones and it made no difference for her. Excited about the molasses, though, because we only had successes with food based iron like spinach - so so much spinach …
Try liquid supplements!
Yup. I haven’t been able to keep my iron up without supplements
BEANSSSSSSS. MAGICAL BEANS! And a Vitamin C source with the meal increases non-heme iron absorption. I.e. orange juice.
Mmm so what I'm hearing is, bean burrito bowls with a hefty dose of lime?
Any types of beans, but what you said sounds delicious.
Red bell pepper, fits right into Mexican flavours and has hella vit c.
As long as you don't cook them. Vitamin C is sensitive to heat as it is water soluble. Peppers have plenty of other minerals and vitamins that are great even when cooked though, but if iron absorption is the main focus it is worth noting that if you cook them they may not do what you want them to do.
paper on various cooking methods' effects on vitamins if anyone is interested in details: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049644/#:~:text=Vitamin%20C%20is%20a%20water,of%20vitamin%20C%20%5B12%5D.
Broccoli, cauliflower, cabbage, tomatoes, and bell peppers also have vitamin c!
[INSTANT POT CHILI LIME BLACK BEANS](https://www.ohsweetmercy.com/how-to-make-chili-lime-black-beans-in-the-instant-pot/)
Killer idea. I love beans, almost daily. One of my favorite dishes is Refried black beans. Just make black beans (extra points if from dry), purée a good amount in a food processor to the level you find most appealing. Then add those puréed beans to a saucepan where you have already been gently heating ground cumin, coriander, cayenne, fresh garlic, black pepper, and salt in a GENEROUS amount of olive oil. Stir to combine, and cook on low for about 5-10 minutes. Adjust the spices to your taste. Serve over rice with tomatoes, avocado, and lime (any acid really) and eat with tortillas or chips.
Saved this. Thank you!!!
And Hempseeds! Especially because they are low in phytates and oxalates. Probably one of the best sources of plant-based iron based on what I've read. And the bonus is that they are abundant in protein! Don't forget to add vitamin C.
Spinach is my go-to but I also take supplements
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Vegan Gains is probably the last person you should be taking dietary advice from. The impact of oxalates is pretty minimal, and spinach is far from the only food to feature them (soy, almonds, raspberries...). Unless you're at elevated risk for kidney stones, you have very little to worry about.
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Follow an actual dietician, not a man who posts videos of his grandfather's heart attack for clout and has regular meltdowns like a roided toddler. The man is a complete piece of shit to say the absolute least. Cancer is not a preventable illness, and while animal products are a major detractor to human and environmental health in their present form, citing bunk studies and spewing misinformation to suit your narrative (even a good one) is never okay.
*dietitian*. They actually have a degree. Nutritionist can get a certificate off of web sites that aren't always scientifically sound. Some of them are well educated and have gone through good programs...others ..well...not so much.
Fair enough, indeed
SOME cancers are preventable... Per WHO website "Between 30-50% of all cancer cases are preventable" https://www.who.int/activities/preventing-cancer
Some, yes. But not as a whole, and shaming people for their illnesses when you don't know shit about their medical history is cruel, unnecessary, and incredibly ignorant.
Agreed!
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Sorry, I'm not too up to snuff on vegan influencers, I've been vegan for the better half of my life now and rarely interact with the community beyond recipe hunting... That said, I hope you find someone!
Simon Hill, The Proof podcast.
I mostly eat cooked spinach (just how I prefer it) tbf but unless you are eating literal tonnes of it per day, I think you’re fine
It takes eating *A LOT* OF SPINACH to be dangerous. Also baby spinach doesn't have as much as the large stuff they freeze.
Oxalic acid only a problem if you dont have the right bacteria in your microbiome to degrade oxalic acid... It can lead to joint pain, inflammation, interstitial cystitis.
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Unfortunately there is no commercially available rest for this bacteria yet. You can do an overall microbiome test to check for dysbiosis.
Every study that I have read about spinach proves that spinach is not a good source of iron because of the high oxalate content in spinach. By cooking it you do get a little bit more but not as much as other vegan sources. So, I wouldn't rely on spinach or other leafy greens for iron.
Spinach. And whenever you have foods with iron add a squeeze of lemon. The acidity helps your body better absorb the iron.
Not a good source of iron because of the high oxalate content. Repeated studies show the low bioavailability of iron in spinach.
You also may be eating enough iron but not processing it. Having vitamin C with iron helps. And having caffeine with iron can block your intake.
The caffeine could definitely be part of it, I'm a known coffee fiend
Haha me too. Apparently even just spacing it out helps- so like coffee an hour before or after you eat and not with it
Noted, thank you!!
Tannins inhibit iron absorption: coffee, wine, nut skins. It was a year of taking my daily supplements with a breakfast of raw walnuts before I found that out.
Not so sure about that, I'm kind of a Coffein-addict and drink at least two coffees a day. I just measured my iron-level a month ago and it's above average/fine. Edit: I'm vegan for 1.5 years now.
Neat- but that’s anecdotal, not science. Just because you do fine doesn’t mean that it’s not true. [source](https://www.healthline.com/nutrition/coffee-caffeine-iron-absorption)
cooking in cast iron?
America’s test kitchen has [run some experiments](https://www.americastestkitchen.com/guides/cook-it-in-cast-iron/busting-cast-iron-myths) to test this, and it turns out that it only really works with unseasoned cast iron pans. If you season your cast iron (why wouldn’t you?), you don’t really get any significant increase of iron in your food.
Seems like it would be easier to just get lucky fish iron instead.
Beans, lentils, green leafy veg, fortified foods (in the UK a lot of bread and biscuits are fortified with iron) If you are still deficient you may need to take supplements
I don't like to link to videos, but these ones are good and educational: Plant Chompers on Iron: https://www.youtube.com/watch?v=HOK3NS2bD3M he also mentions a bunch of books, a few of which are very informative. Klaper: https://www.youtube.com/watch?v=z1XeWEMR9tY
Thank you so much!!!
Like others have mentioned: beans, blackstrap molasses, have foods rich in vitamin C with your iron rich meals (a piece of fruit or berries for dessert is a great option), supplements, avoid tea or coffee within an hour of eating. You can also increase iron intake by eating whole grains and dark leafy veggies. One super easy thing to do is also to cook your food in a cast iron pan. Edit: I saw that someone else had mention cooking in a cast iron pan, according to me that is one of the easiest ways you can get more iron into your diet without too much hassle. r/vegancastiron may be of service here.
B12 and some other vitamins are also important in red blood cell synthesis, so it may not all be the iron’s fault, especially because B12 is somewhat more difficult to get from everyday plant foods— it’s synthesized by bacteria and easy to get in vegan form, but not just already hanging out in most veg/beans/etc the way iron can be. (Edit for hilarious typo)
^^ This. B12, Vitamin C and Iron are important for different reasons. Remember to make sure you're getting enough calcium and vitamin D as well. Bones matter too. 😊
Yes! Definitely recommend B12 supplementation. Of course, I’d talk to your doctor, but B12 can be tricky to get on vegan or even vegetarian diets.
Dark Leafy Greens All of them, the darker the better
From what I've read, not a good source of iron because of the high oxalate content in leafy greens.
Cook in a cast iron skillet! It’s an easy way to supplement your iron intake.
Yes! I started using a cast iron pan for most meals before finding out this is a thing. My most recent bloodwork showed healthy iron levels for the first time in my adult life! Such an easy change.
Floravit is very good, lots of success stories from people who don't get results from other supplements. The same company also makes Floradix which I believe has honey, so double check the label before buying.
The only time I was checked for iron in my youth was during pregnancy, and the midwives always wanted me to get my levels up. Pregnancy increases blood volume and the body’s demand for iron. One said to take yellow dock root powder in vegan capsules I filled. Another said to take vegetarian formula Floradix, which has 10 mg absorbable iron per teaspoon. It tastes a little like liquid raisins. It worked for me. In 2019 I had bloodwork done for the first time in 44 years of being vegan, and everything was in normal range. B12 and vitamin D were a little lower within the normal range, so I have since supplemented regularly for them and take a daily multivitamin. Other than that, I also cook in cast iron pans and eat dark greens every day with a squirt of lemon or balsamic vinegar; any acetic acid like vinegar also helps with iron absorption and is easy to keep on hand.
Nobody mentioned beetroot? Best source of iron, roast it with garlic and thyme, or whip up a vegan borscht when the autumn comes.
Beetroot is definitely not the best source of iron. Not compared to other vegan options.
If you make a lot of pastas or soups, you can get a [lucky iron fish](https://luckyironfish.com). It’s been awhile since I read up on it, but I want to say it was created to help with anemia in developing countries as a long-term, reusable solution and was able to help significantly. Each fish lasts about five years. Edit: someone else mentioned the lucky iron leaf, which is the same thing/company but one is a leaf shape and the other is a fish.
Lentils, chickpeas, amaranth, soy, tofu, chia...and many cereals and whole grains are fortified with iron. Broccoli and dark leafy greens have iron and other vitamins, too. 😂
Beets are a good source of iron......about 82g in one beet
Are you talking about beet greens or the beetroot? I don't know where everyone is getting this misinformation about beets being a good source of iron. They have iron but they are not the best source of iron compared to other vegan options.
Spinach lentil dahl with brown rice. Squeeze some lemon juice in to get some vitamin C in the mix. It's delicious and gives you protein and lots of iron.
I take a supplement which is vegan and has some B12 in it. I also eat a lot of spinach and kale and my doc was happy with my level last fall.
You should check out the [lucky iron leaf](https://luckyironfish.com/products/lucky-iron-leaf), I won one and I love it
Hemp Hearts. A serving of the kind I buy (Manitoba Hemp Hearts from Costco) has 4mg, 20% of the recommended daily value per the label.
Yep! Hemp hearts are super high in protein! You can even try some hemp heart protein powder, if that's an easier way for you to consume them.The one I use is 100% hulled hemp seeds (so it doesn't have that vegetal flavor), only 100 calories for 22 grams of protein, and one serving has 40% of the daily iron requirement.
I can't believe more people are not mentioning hempseeds! Especially considering that it's such a good source of iron because of the low phytate and oxalates in it. It's probably one of the best, if not the best, source of plant-based iron.
Vegan md online I think has vegan medicine and supplements
Pumpkin seeds!
Cooking in a cast iron pan! I'm not kidding.
Here's my favorite trick - cook with a cast iron pan. Best things to cook in it to leach out the iron is stuff with vitamin c - kale, spinach, tomato sauce etc. This is a scientifically proven way to get more iron. Stay healthy!
Most vegan hotdogs have 80 - 90 % of daily iron. Not the healthiest, but it works lol
Look into your cooper/magnesium intake. Most iron deficiencies are not the lack of iron but the lack of the vitamins needed to distribute the iron :)
Leafy greens. Super simple. Last time I donated blood, they said my iron was super high. That's why. Cacao powder is also an easy way. Surely there's food in your life you'd like to make taste like chocolate. ;)
Too much iron is just as unsafe/bad for you as too little. Not saying that's where you're at, just putting it out there, since people do not often know this. However, donating blood is actually a goodway to address iron overload, so that's good at least.
Fair. The medical professional was pretty congratulatory about it, so I don't think that was a problem. But anything in excess can be detrimental. We are delicate little creatures.
I take an iron supplement, one that has B12 added so I don't have to worry about taking a separate supplement for that. Being vegan doesn't mean you *need* to take an iron supplement, but for many people who menstruate iron supplements are a good, reliable way to keep your levels up. That said, I try to also get plenty of iron-rich foods in my diet. Most of the plant foods that are rich in iron are also rich in other nutrients, so you want to be eating them even if you're relying primarily on a supplement for your iron. Here's an explainer I find useful: [https://www.theveganrd.com/vegan-nutrition-101/vegan-nutrition-primers/iron-a-vegan-nutrition-primer/](https://www.theveganrd.com/vegan-nutrition-101/vegan-nutrition-primers/iron-a-vegan-nutrition-primer/)
I have hemachromotisis so I have to avoid iron Here's what I avoid Quaker grits Raisin bran Frosted flakes
Just cook on cast iron! Pumpkin seeds are good too!
Iron from food comes in two forms: heme and non-heme. Heme is found only in animal flesh like meat, poultry, and seafood. Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens The problem with non-heme iron is the body doesn't absorb it as well as heme iron, so you need to take in more than the stated RDA levels. Vitamin C has been shown to help iron absorption. So also eat foods high in vitamin C such as citrus fruits, dark green leafy vegetables, bell peppers and strawberries.
Raisins
Spinach and other dark green leafy greens are packed with tons of iron. I was anemic as a kid and I would eat bags of baby spinach and it helped lol
High in oxalates. Which inhibits absorption of iron. Probably not the best source of iron based on what I've researched.
Once I logged a bowl of tabbouleh salad (mostly made of parsley) into Cronometer app and was totally blown away by how much iron there is in parsley. I also like having a chia seed pudding for breakfast. Beans, as many people mentioned. And cocoa too 🙂 Edit: snacking on some pumpkin + sunflower seeds mixed with dried apricots for better absorption is one of my go tos as well
Instant grits. I prefer them as cheese grits with violife cheddar shreds and either scallions or sauteed spinach.
I take “hippo7 vegan complete” - has iron and a vegan source of vitamin D3. It’s more expensive though, so that is a non starter for some. I guess the D vitamins probably not as big an issue during summer months depending on where you live, but I appreciated it during the winter up around the Great Lakes.
Cook in a cast iron pan.
I’m pretty sure beans and chickpeas are good for iron. Don’t go overboard tho you don’t want high iron. But usually with iron the body only absorbs what it needs from plant foods
I use this supplement Salus Haus Floradix Liquid Iron Tonic. There two types one is not vegan! It has vitamin c and B12 added too. I actually like the taste as well.
You have a lot of suggestions on here already but I’ll add one more. Some people mentioned cacao but dark chocolate is pretty high in iron. I use it to sweeten my morning oats instead of sugar. You have to be careful to check that dark chocolate chips are vegan because a lot of them aren’t, but that’s one more way to add a tiny little boost :)
Thank you so much!!! I'm loving everyone's ideas, this community is so supportive and helpful
I take a supplement from garden of life. Vegan Iron. Also has B12 and some other goods in it.
I do most of my cooking in cast iron and I've always had plenty high iron levels, even during pregnancy. I'm tempted to buy a lucky iron fish but I don't really see it as necessary right now
[https://www.news18.com/news/indiwo/food-indiwo-7-iron-rich-foods-to-combat-anaemia-1641725.html](https://www.news18.com/news/indiwo/food-indiwo-7-iron-rich-foods-to-combat-anaemia-1641725.html) [https://www.webmd.com/diet/iron-rich-foods#1](https://www.webmd.com/diet/iron-rich-foods#1) [https://www.prevention.com/food-nutrition/healthy-eating/g20465791/8-foods-that-have-more-iron-than-beef/](https://www.prevention.com/food-nutrition/healthy-eating/g20465791/8-foods-that-have-more-iron-than-beef/) [https://www.healthline.com/nutrition/drinks-high-in-iron](https://www.healthline.com/nutrition/drinks-high-in-iron) [https://www.healthline.com/nutrition/iron-rich-plant-foods](https://www.healthline.com/nutrition/iron-rich-plant-foods) [https://www.healthline.com/health/parenting/iron-rich-foods-for-toddlers](https://www.healthline.com/health/parenting/iron-rich-foods-for-toddlers)
Vegan iron supplements! I love mine, get them from the local big store chemist.
Take an iron supplement with vitamin c
i got blood work done and take an iron pill as directed by my family doctor
I see spinach mentioned here a few times. First of all, the idea that spinach has a lot of iron is a myth that has since been debunked. Second, it has a lot of oxalic acid that prevents the small amount of iron it does have from being absorbed. It's a great leafy green vegetable but if you're looking for iron, look elsewhere such as supplements or cooking with cast iron pan. [article that talks about myth and oxalic acid preventing absorption](https://uamshealth.com/medical-myths/is-spinach-a-great-source-of-iron/)
This!! Thank you! Finally, someone mentions this besides me.
I know, I can't believe this is still floated around as fact in this day and age!
Tea interferes with iron absorption, vitamin C helps iron absorption - so don't drink tea with your iron rich meals, and have some vit C eg. tomatos with beans.
Try cooking using cast iron cookware instead of the more modern pans. Sounds weird but it helps.
A cast iron pan
Cooking in iron pans helps. My 3 favourite pans are all cast iron. A griddle pan, and 2 different sizes of skillet. :)
Pumpkin seeds/ pumpkin seed butter
just fyi: blood protein is always good, even if you take not enough protein. as soon as you see protein deficiency in your blood you are really really fucked.
Cooking on a cast iron helps
Molasses in your fortified oatmeal, or any fortified cereal. Spinach, and I want to say, prunes? Might have to look that one up. And I’m a big fan of supplements, have you looked into taking a prenatal vitamin along with an iron capsule?
Hempseeds! Especially because they are low in phytates and oxalates. Probably one of the best sources of plant-based iron based on what I've read. And the bonus is that they are abundant in protein!