Surprising Vegan Iron Sources

One of the concerns people often have about a vegan diet is whether they’re getting enough iron. But iron doesn’t only come from meat. There are a lot of ways to get plenty of it, even when eating plant-based. Let’s take a look at some vegan iron sources and why vegans may want to look at another common deficiency that can be the root cause of anemia.

How Much Iron Do You Need?

According to the National Institutes of Health, a person’s biological gender, size, and age all play a role in how much iron they need. But generally, it ranges between 8 and 18 mg each day. Women need more iron than men due to their menstrual cycle and the loss of iron that comes with it. 

Anyone who’s not getting enough iron in their diet, whether they’re vegan or not, may find that they’re experiencing symptoms of iron deficiency, including paleness, fatigue, weakness, feeling cold, headaches, heart palpitations, and dizziness. If left untreated, iron-deficient anemia can develop, as well.

One common cause of anemia in vegans though is actually a deficiency in vitamin B-12. It's common for vegans to be deficient in this necessary vitamin and a lack of it can make it hard to absorb iron, thus triggering anemia. So vegans who learn they're anemic should probably get their B-12 checked too and consider supplementation.

But let's look at how to get more iron as vegan, too. 

The Best Vegan Iron Sources

The best sources of iron for vegans include dark, leafy greens like spinach, along with seeds, oats, and nuts. Beans, chickpeas, lentils, and olives also have high amounts of iron. Keep in mind, however, that B-12 is needed in sufficient amounts to enhance absorption.

Focus on Three Main Groups for Adequate Iron

To obtain adequate iron in a vegan diet, we need to focus on three main food groups: greens, beans, and seeds (including nuts). By focusing on those food groups in the overall diet and eating greens in large amounts, beans in moderate amounts, and nuts and seeds in small amounts, it’s easier to get enough iron without also getting too many calories.

It’s definitely not impossible to get enough iron while eating vegan.

Whether we choose to take supplements or just eat a healthy mix of foods, going vegan and getting enough iron don’t have to be mutually exclusive. But all vegans should keep an eye on their B-12 levels. Vegans may want to have their iron checked more often, too, but it’s certainly possible to keep iron levels in a healthy range without adding meat or dairy to a diet.

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