14 Vegan Foods That Are Loaded With Iron

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As a vegan, there are two questions about my diet I get asked on the regular:

1.) where do you get your protein?

And 2.) how do you meet your intake of iron?

Today, we’re focusing on the latter as it’s totally fair enough. The best source of iron is via animal products - think meat, fish and eggs - as they contain haemoglobin (haem iron has a high bioavailability, meaning it’s easily absorbed by the body.) That said there are plenty of plant-based foods that are rich in non-haem iron, which is essential for transporting the oxygen in the blood.

Other roles of iron include:

Providing myoglobin – a protein that is responsible for the red colour of muscles
Helping the immune system to function, in order to fight off infection.
Supplying the body with enzymes involved in energy production.

For men aged 19 and over, the recommended daily intake is 8mg per day. But, considering some foods inhibit the absorption of iron, there are a few things you should be wary of before nixing animal products entirely.

“Soy proteins can reduce iron absorption from plant sources, accredited practicing dietitian Natalie Von Bertouch tells Men’s Health. “The same goes for tea, coffee and wine as they contain tannins that bind to iron and carry it out of the body. This means it’s best to avoid drinking these directly after consuming a source of iron.”

To boost your absorption, Von Bertouch recommends loading up on vitamin C-rich fruits and vegetables.

“Cooking plant-sources of iron, for example spinach and broccoli will also help as the heat increases the amount of available non-haem iron in vegetables.”

The most at-risk groups of iron deficiency include:

Babies who are given cow’s or other milk instead of breastmilk or infant formula
Toddlers, especially those who frequently drink cow’s milk
Teenage girls
Menstruating women, especially those who have heavy periods or an IUD
Pregnant or breastfeeding women
People with poor diets or those with eating disorders
People who follow a vegetarian or vegan diet
Aboriginal Australians
Athletes in training
People with intestinal worms
Regular blood donors
People with chronic conditions such as cancer, auto-immune diseases, coeliac disease, heart failure, kidney disease or conditions that predispose them to bleeding, such as gum disease or stomach ulcers
People who regularly take aspirin

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Here are our top picks for the best plant-based sources of iron:

Weetbix ^TM	30g	4.2mg
All Bran ^TM	30g	3.2mg
Kidney beans	1 cup	3.1mg
Green lentils	1 cup	3.0mg
Tofu	100g	2.96mg
Chickpeas	1 cup	2.7mg
Cooked wholemeal pasta	140g (1 cup)	2.3mg
Cashew nuts	30g (20 nuts)	1.5mg
Raw spinach	1 cup	1.2mg
Rolled oats	30g	1.1mg
Almonds	30g	1.1mg
Dried apricot	30g (5 dried apricots)	0.93mg
Broccoli	1 cup	0.86mg
Cooked brown rice	140g (1 cup)	0.7mg
Wholegrain bread	1 slice	0.4mg

Lucy Bode

Lucy is WH’s Digital Editor, Features Writer, social media guru and resident woo. A long black lover and foodie at heart, she considers peanut butter an hourly staple and believes chardonnay is the superior drop. When she's not at the beach, barre or yoga studio you'll find her coming up with new and improved ways to kill her unkillable houseplants

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