Where do vegans get Iron

where do vegans get iron

Veganism is all the rage nowadays but where do vegans get iron from?

This is one of the most common questions! 

Be it Ellen Page or your favorite yoga instructor, chances are you know someone who’s on a plant-based diet. 

Their lifestyle might have even influenced you to go vegan yourself. 

But regardless of whether you’re planning to overhaul your diet or simply vegan-curious, I’m sure you have a lot of questions including the most common one…

Where Do Vegans Get Iron From?

They get it from vegan friendly food rich in iron.

And it’s not as difficult as you might think!

Let’s take a look a further look into Iron and where to get vegan friendly iron from…

Firstly, What Is The Importance Of Iron In Your Diet?

The question might sound silly, but it is actually a valid one.

Iron is a key nutrient in the body, as it is necessary in the production of hemoglobin, a protein which your red blood cells need to be able to carry oxygen throughout the body.

So what happens if you don’t have sufficient iron intake?

Easy, you increase your risk of developing iron-deficiency anemia.

What are the symptoms of iron-deficiency anemia?

Well, there’s extreme paleness, fatigue, breathlessness, heart palpitations, and even inability to maintain body temperature.

And before you dismiss this information, think of this: iron deficiency is the most common nutrient deficiency in the United States!

Crazy, right!?

So, What Are The Most Iron-Rich Foods?

Iron is a big deal in the human body, so we’re pretty fortunate that iron is present in tons of food products.

In fact, some of the most iron-rich food items are often crowd pleasers: shellfish, liver, eggs, poultry, and red meat.

You can probably hear meat-lovers rejoice just by reading this list.

But if you’re new to veganism, you’re probably already wondering this…

If animal-derived food products are some of the most iron-rich foods, where do vegans get iron?

Or…Do they even get iron at all?

Don’t worry, they do – and there is plenty of vegan food options to get it from!

Before we jump into that I just wanted to point out some information about heme iron found in animal products shared by The Game Changers… 

“Heme iron is so potentially damaging that just eating one more milligram per day is associated with a 27% increase in risk of coronary heart disease. To put that in perspective, a single hamburger patty can contain two milligrams of heme iron or more.”

Kinda scary hey! Check out more information about that over on The Game Changers website


So, Where Do Vegans Get Iron?

A vegan diet may sound very restrictive, but it is actually more sustainable than you might think. 

Where do vegans get iron, you ask? 

From numerous plant sources, actually. 

Here are just a few vegan-friendly sources of iron:

  • Nuts and seeds: If you are a compulsive snacker trying out a vegan diet for the first time, trust me, nuts and seeds are your best friend. Not only are they yummy and low-calorie, but they are also rich in iron. Pumpkin, sesame, flaxseed, and hemp around 1.2- 4.2 mg per two tablespoons. That’s a whopping 7-23% of your recommended daily iron intake.
  • Legumes such as soybean and soy products, lentils, and peas: The iron content of soybean is around 8.8 mg per cup, lentils contain around 6.6 mg per cup, and peas contain around 4.6-5.2 mg per cup. Aside from being great sources of iron, legumes are also rich in fiber and protein.
  • Vegetables, especially leafy greens: Vegetables actually have higher iron content than some iron-rich animal sources. Leafy greens like spinach, kale, and beet greens contain around 2.5-6.4 mg of iron, roughly 1.1% more iron than red meat.

Now We Can Easily Answer The Common Question: Where Do Vegans Get Iron From...

Now that you know where do vegans get iron, I hope it encourages you to at least try out veganism if you’re not already giving it a go.

And if you are vegan then I hope this helps you when people probably ask you the same question that sounds something like…

“But where do vegans get iron from?”

Well, it’s so much more than being fashionable, veganism has changed the lives of so many people already…

It might change yours, too!