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25 Vegan Foods High In Iron To Fight Iron Deficiency

25 Vegan Foods High In Iron To Fight Iron Deficiency

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.


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.


  • 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)


  • 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 for 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.


  • 8 mg – 9 to 13 years;
  • 11 mg – 14 to 18 years;
  • 8 mg – 19 years and older (endurance athletes may need more).


  • 7 mg – 1 to 3 years;
  • 10 mg – 4 to 8 years.


  • 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.

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List Of 25 Vegan Foods High In Iron

25) Passion-fruit – 1,6 mg/100g (9%DV)Passion-fruit

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)Quercetin Side Effects – Thyroid, Allergies, Tingling, Upset Stomach

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

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

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)Malabar Spinach - Health Benefits, Side Effects, Taste, Recipe

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

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.

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15) Almonds – 4,5 mg/100g (25%DV)Almonds

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

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

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)Flax Seeds

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)Parsley

It is a versatile herb that provides a concentrated source of many nutrients.

10) Cashews – 6,7 mg/100g (37%DV)Cashews

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

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

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

Lentils are rich in folate and iron and represent an excellent source of protein.

6) Amaranth – 7,6 mg/100g (42%DV)Amaranth

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)Red Kidney Beans

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

White beans are loaded with even more dietary fiber than red beans.

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3) Sesame Seeds – 14,5 mg/100g (81%DV)Sesame Seeds

Sesame seeds are rich in essential minerals like calcium, iron, magnesium, and copper.

2) Pumpkin Seeds – 15 mg/100g (83%DV)Pumpkin Seeds

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

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.


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)


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