Top Foods High in Iron for Vegans:
Introduction
Iron is an essential mineral our bodies need to function properly.
It is the main requirement in the formation of hemoglobin, a protein in your red blood cells that carries oxygen throughout the body.
Iron is also involved in the production of hormones and other messenger molecules.
According to studies, low iron can cause a loss of muscle elasticity and tone.
Types
Dietary iron is present in two forms: haem iron and non-haem iron.
Haem iron is found only in animal flesh like seafood, poultry, and meat. Non-haem iron is found in plant foods like leafy greens, legumes, seeds, nuts, and whole grains.
Notes
- calcium might reduce the bioavailability of both haem iron and non-haem iron;
- vitamin C captures non-haem iron and stores it in a form that’s more easily absorbed by your body. Here is a list of foods high in vitamin C.
Iron Deficiency Anemia
A lack of iron is called iron-deficiency anemia, which affects approximately 5 million people in the US. Symptoms of iron deficiency anemia include:
- Feeling cold;
- Feeling tired;
- Headache;
- Dizziness;
- Fast heartbeat;
- Difficulty breathing;
- Paleness.
The Recommended Daily Allowance (RDA)
Females
- 8 mg (milligrams) – 9 to 13 years;
- 15 mg – 14 to 18 years;
- 18 mg – 19 to 50 years (female athletes have higher needs for iron to replenish the amount of iron lost during sweating);
- 8 mg – 51 years and older (or after the cessation of menstruation due to menopause);
- 27 mg – during pregnancy;
- 10 mg – when lactating.
Males
- 8 mg – 9 to 13 years;
- 11 mg – 14 to 18 years;
- 8 mg – 19 years and older (endurance athletes may need more).
Children
- 7 mg – 1 to 3 years;
- 10 mg – 4 to 8 years.
Infants
- 0.27 mg – 0 to 6 months;
- 11 mg – 7 to 12 months.
Important Note
Very high doses of iron can be fatal, especially if taken by children. Early symptoms of iron poisoning may include vomiting, nausea, and stomach pain.
List Of 25 Vegan Foods High In Iron
25) Passion-fruit – 1,6 mg/100g (9%DV)
Passion fruit is a popular fruit that is very high in nutrients and low in calories. Its edible seeds are an excellent source of dietary fiber, while the pulp of the fruit is rich in vitamin C and vitamin A (in the form of carotenoids).
24) Abiyuch – 1,6 mg/100g (9%DV)
It is the fruit of a tropical tree and is similar to passion fruit.
23) Kale – 1,7mg/100g (9%DV)
Kale is a nutrition superstar due to the amounts of manganese, copper, potassium, calcium, vitamin A, vitamin K, vitamin B6, and vitamin C it contains. Because kale is high in water and low in calories, it is an excellent food for weight loss.
22) Mulberries – 1,9 mg/100g (10%DV)
Mulberries contain high amounts of dietary fiber and numerous organic compounds, including lutein, anthocyanins, resveratrol, zeaxanthin, and phytonutrients.
21) Raisins – 1,9 mg/100g (10%DV)
The health benefits of raisins include improved heart health, improved digestion, lowered blood pressure, and higher iron levels.
20) Figs – 2 mg/100g (11%DV)
Figs are a good fruit source of calcium, a mineral that is involved in bone health. They also act as a natural laxative because of their high fiber content.
19) Persimmons – 2,5 mg/100g (14%DV)
Persimmons may keep your digestive system healthy, support healthy vision, reduce inflammation, and promote heart health.
18) Spinach, raw – 2,7 mg/100g (15%DV)
Spinach is a nutrient-rich vegetable that is packed with high amounts of calcium, iron, folate, vitamin K, vitamin C, and carotenoids.
17) Chickpeas – 2,9 mg/100g (16%DV)
Chickpeas may offer a variety of health benefits, such as reducing the risk of several diseases, aiding weight management, and improving digestion, due to their high content of minerals, vitamins, and dietary fiber.
16) Hazelnuts – 4,4 mg/100g (24%DV)
Hazelnuts are good for your digestive health and may help reduce the risk of cancer.
15) Almonds – 4,5 mg/100g (25%DV)
The health benefits of almonds include lower LDL cholesterol levels, reduced blood pressure, and lower blood sugar levels.
14) Quinoa – 4,6 mg/100g (25%DV)
Quinoa contains sufficient amounts of all nine essential amino acids. In addition, it is gluten-free.
13) Oat Bran – 5,4 mg/100g (30%DV)
Oat bran is a rich source of thiamin, potassium, selenium, manganese, copper, zinc, phosphorous, magnesium, and iron. It helps prevent weight gain and provides many health benefits to the digestive and cardiovascular systems.
12) Flax Seeds – 5,7 mg/100g (32%DV)
Flaxseed’s health benefits come from the fact that it is high in omega-3 fatty acids, protein, and dietary fiber, as well as minerals and phytochemicals called lignans.
11) Parsley – 6,2 mg/100g (34%DV)
It is a versatile herb that provides a concentrated source of many nutrients.
10) Cashews – 6,7 mg/100g (37%DV)
Cashews have a buttery, sweet, and salty taste, and contain less fat than other popular nuts including walnuts, almonds, pecans, and peanuts.
9) Sunflower Seeds – 6,8 mg/100g (38%DV)
Sunflower seeds may help lower blood sugar, LDL (bad) cholesterol, and blood pressure, as they contain linoleic fatty acids, protein, magnesium, dietary fiber, and vitamin E.
8) Potatoes – 7 mg/100g (39%DV)
Potatoes are one of the most important and common food sources on the planet. Also, they are filled with more potassium than bananas.
7) Lentils – 7,5 mg/100g (42%DV)
Lentils are rich in folate and iron and represent an excellent source of protein.
6) Amaranth – 7,6 mg/100g (42%DV)
It is a gluten-free grain that provides plenty of micronutrients, protein, and dietary fiber.
5) Red Kidney Beans – 9,4 mg/100g (52%DV)
Kidney beans are rich in various vitamins, minerals, antioxidants, and other unique plant compounds.
4) White Beans – 10,4 mg/100g (56%DV)
White beans are loaded with even more dietary fiber than red beans.
3) Sesame Seeds – 14,5 mg/100g (81%DV)
Sesame seeds are rich in essential minerals like calcium, iron, magnesium, and copper.
2) Pumpkin Seeds – 15 mg/100g (83%DV)
Pumpkin seeds are a good source of magnesium, healthful oils, fiber, protein, and other nutrients that enhance the health of the bones and heart.
1) Rice Bran – 18,5 mg/100g (103%DV)
Rice bran is the outer layer of rice that is removed during the milling process.
Although it is a by-product of rice production, rice bran is actually quite nutritious.
Rice bran is used for treating obesity, alcoholism, high cholesterol, high blood pressure, and type 2 diabetes.
Animal-Based Sources Of Iron
- Beef – 2,9 mg/100g (16%DV);
- Egg, whole, cooked, hard-boiled – 1,2 mg/100g (7%DV);
- Cheese, cheddar – 0,7 mg/100g (4%DV);
- Salmon, cooked, dry heat – 0,3 mg/100g (2%DV);
- Cow Milk, whole – 0.
Summary
Finally, here’s a quick recap of the top 25 foods high in iron:
1) Rice Bran – 18,5 mg/100g (103%DV)
2) Pumpkin Seeds – 15 mg/100g (83%DV)
3) Sesame Seeds – 14,5 mg/100g (81%DV)
4) White Beans – 10,4 mg/100g (56%DV)
5) Red Kidney Beans – 9,4 mg/100g (52%DV)
6) Amaranth – 7,6 mg/100g (42%DV)
7) Lentils – 7,5 mg/100g (42%DV)
8) Potatoes – 7 mg/100g (39%DV)
9) Sunflower Seeds – 6,8 mg/100g (38%DV)
10) Cashews – 6,7 mg/100g (37%DV)
11) Parsley – 6,2 mg/100g (34%DV)
12) Flax Seeds – 5,7 mg/100g (32%DV)
13) Oat Bran – 5,4 mg/100g (30%DV)
14) Quinoa – 4,6 mg/100g (25%DV)
15) Almonds – 4,5 mg/100g (25%DV)
16) Hazelnuts – 4,4 mg/100g (24%DV)
17) Chickpeas – 2,9 mg/100g (16%DV)
18) Spinach, raw – 2,7mg/100g (15%DV)
19) Persimmons – 2,5 mg/100g (14%DV)
20) Figs – 2 mg/100g (11%DV)
21) Raisins – 1,9 mg/100g (10%DV)
22) Mulberries – 1,9 mg/100g (10%DV)
23) Kale, raw – 1,7mg/100g (9%DV)
24) Abiyuch – 1,6 mg/100g (9%DV)
25) Passion-fruit – 1,6 mg/100g (9%DV)