Iron is an important nutrient that plays a crucial role in many bodily functions, including the production of haemoglobin, which is responsible for carrying oxygen in the blood.

While many people get their iron from animal products, such as meat and dairy, there are several vegan sources of iron that can be included in a healthy and balanced diet. Here are some vegan sources of iron:

Vegan food iron rich

1. Legumes: Legumes such as lentils, chickpeas, and kidney beans are excellent sources of iron. One cup of cooked lentils contains approximately 6.6 mg of iron.
2. Tofu: Tofu is a great source of iron, with approximately 6.5 mg of iron per cup of firm tofu.
3. Spinach: Spinach is a leafy green vegetable that is high in iron. One cup of cooked spinach contains approximately 6.4 mg of iron.
4. Nuts and seeds: Nuts and seeds such as pumpkin seeds, cashews, and almonds are good sources of iron. One ounce of pumpkin seeds contains approximately 4.2 mg of iron.
5. Fortified foods: Many plant-based foods, such as breakfast cereals and plant-based milk, are fortified with iron to help ensure that people on a vegan diet get enough of this important nutrient.

It’s important to note that the body absorbs iron more easily from animal sources than from plant sources.

To enhance iron absorption from plant-based sources, it’s recommended to consume them with vitamin C-rich foods, such as citrus fruits, tomatoes, and peppers. Additionally, avoiding consuming iron inhibitors such as coffee and tea with meals can help improve iron absorption.