If you follow a vegan diet and just want to maintain your iron levels, you’re certainly aware of some of the many vegetables, fruits, and grains that are high in iron in a vegan diet. But did you know that not all iron is created equal and that certain foods can make it more difficult for your body to absorb iron?

Why Is Iron Required?

Ways To Incorporate Adequate Iron In A Vegan Diet

Iron is required for your body to function correctly. Iron insufficiency will result if you consume too little. Too much iron can lead to iron poisoning. A vegan requires an average of 32 milligrammes of iron per day for women and 14 milligrammes per day for males. Vegans require up to 1.8 times more iron than meat-eaters.

Iron is essential for appropriate body functioning such as:

The Health of Blood Production

Iron is contained in haemoglobin, which is found in red blood cells and transports oxygen in your blood from your lungs to your tissues. This benefits your heart, breathing system, and immunological system.

Physical Fitness

Ways To Incorporate Adequate Iron In A Vegan Diet

Because of the creation of collagen, a protein required for joint and skin health, your skin, hair, and nails seem stronger and healthier. Iron, a component of the enzymes required for optimal synthesis, is used to make collagen. Muscle cells contain iron. Myoglobin is a protein that helps muscles receive, store, and transport oxygen.

Mental Well-Being

Ways To Incorporate Adequate Iron In A Vegan Diet

Iron is a component of proteins that are required for energy metabolism. The correct quantity of iron boosts overall vitality and concentration. Iron deficiency, often known as anaemia, can result from low iron levels.


So, what are you going to eat? Here are some examples of foods that contain the most non-heme iron in a vegan diet per serving:

Ways To Incorporate Adequate Iron In A Vegan Diet

  • Vegan Bread
  • Cereals
  • Pasta
  • Quinoa
  • Oatmeal made with whole wheat
  • Avocado
  • Cooked spinach 
  • Mushrooms that have been cooked
  • Roasted potato
  • Soybeans
  • Legumes 
  • Tofu 
  • Lentils

Combining high-iron diets with vitamin C-rich substances improves your body’s capacity to absorb iron in a vegan diet.
  • Citrus fruits as well as citrus juice
  • Chard
  • Broccoli
  • Green or red bell pepper
  • Strawberries
  • Kiwi
  • Tomatoes
  • Cantaloupe
  • Papaya 

Some feasts, on the other hand, might actually impair your body’s capacity to absorb iron in a vegan diet, including: