{"id":11731,"date":"2017-06-22T06:21:45","date_gmt":"2017-06-22T06:21:45","guid":{"rendered":"http:\/\/localhost\/hk-blog\/10-vegan-sources-of-iron-you-must-include-in-your-diet-bid-6129\/"},"modified":"2026-01-28T17:41:47","modified_gmt":"2026-01-28T12:11:47","slug":"10-vegan-sources-of-iron-you-must-include-in-your-diet-bid-6129","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/","title":{"rendered":"10 Vegan Sources Of Iron You Must Include In Your Diet"},"content":{"rendered":"<p class=\"rtejustify\">Iron is one of the most important nutrients for the body because of its role in the production of blood cells. As you would know, the blood cells are responsible for everything, from transferring oxygen and food to filtering waste or toxic material that enter the body.<br \/>\nThere is one question that has puzzled vegans forever &#8211; \u201cWhat are the sources of iron?\u201d The answer to this is that there are numerous vegan sources of iron that\u00a0can be included in your diet quite\u00a0easily.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/#10_Vegan_Sources_Of_Iron_%E2%80%93_Easily_Available_Food_Sources\" >10 Vegan Sources Of Iron &#8211; Easily Available Food Sources\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/#Here_is_a_list_of_the_best_sources_of_iron_vegans_can_include_in_their_diet\" >Here is a list of the best sources of iron vegans can include in their diet.\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/#1_Dark_Chocolate\" >1.\u00a0Dark Chocolate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/#3_Legumes\" >3. Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/#4_Dried_Fruits\" >4. Dried Fruits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/#5_Blackstrap_Molasses\" >5.\u00a0Blackstrap Molasses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/#6_Tofu\" >6. Tofu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/#7_Spirulina\" >7. Spirulina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/#8_Nuts\" >8. Nuts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/#9_Seeds\" >9. Seeds<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/#10_Dark_Leafy_Greens\" >10. Dark Leafy Greens<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/#Simple_Tips_To_Get_The_Most_From_Food_Sources_Of_Iron\" >Simple Tips To Get The Most From Food Sources Of Iron<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.healthkart.com\/connect\/10-vegan-sources-of-iron-you-must-include-in-your-diet\/bid-6129\/#What_Does_Iron_Do_For_Our_Body\" >What Does Iron Do For Our Body?\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"10_Vegan_Sources_Of_Iron_%E2%80%93_Easily_Available_Food_Sources\"><\/span><span style=\"font-size: 20px;\"><strong>10 Vegan Sources Of Iron &#8211; Easily Available Food Sources\u00a0<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">It is a common belief that there are very few vegan sources of iron. Quite contrary to this belief, there are several <strong><span style=\"color: #0000cd;\">plant-based foods<\/span><\/strong> that are packed with iron and other nutrients that are quite essential for the body.<\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Here_is_a_list_of_the_best_sources_of_iron_vegans_can_include_in_their_diet\"><\/span><strong>Here is a list of the best sources of iron vegans can include in their diet.\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"1_Dark_Chocolate\"><\/span><span style=\"font-size: 18px;\"><strong>1.\u00a0Dark Chocolate<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">If you are looking for tasty foods that are a good source of iron vegan, then dark chocolate is the best option. It is easy to include in your diet and contains more <strong><span style=\"color: #0000cd;\">iron<\/span><\/strong> per ounce when compared to beef. 3 ounces of dark chocolate contains 10.12mg of iron, while an equal portion of beef only contains 2.11 mg of iron. You can also pair dark chocolate with oranges to get a good source of <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/sv\/amway-nutrilite-cherry-iron\/SP-41647\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">iron and vitamin C<\/span><\/a><\/strong> to improve the absorption of iron.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/dark-chocolate.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><u><em>Image Source: bazaaroliveoil<\/em><\/u><\/p>\n<p><span style=\"font-size: 18px;\"><strong>2. Whole Grains<\/strong><\/span><\/p>\n<p class=\"rtejustify\">These are the simplest and the best sources of iron vegan. You can also include a variety of natural sources of iron in your diet with buckwheat, millet, rice, barley, oatmeal or quinoa. 1 cup contains 2.76mg of iron.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"3_Legumes\"><\/span><span style=\"font-size: 18px;\"><strong>3. Legumes<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">Beans and other legumes are among the best dietary sources of iron. This is one of the many reasons why beans are recommended as a staple to vegans. Besides being a good vegan source of iron, legumes are also an important source of <strong><span style=\"color: #0000cd;\">proteins<\/span><\/strong> that are not found easily in plant-based foods. Legumes like kidney beans can give you up to 3.93 mg of iron.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"4_Dried_Fruits\"><\/span><span style=\"font-size: 18px;\"><strong>4. Dried Fruits<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">This is one of the most unexpected vegan sources of iron. Dried peaches contain the maximum amount of iron at 6.5 mg per cup followed by apricots, prunes, and raisins. Dried fruits that are organic and unprocessed are the best natural source of iron. When added to milkshakes, they also become a great vegan source of iron and calcium.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"5_Blackstrap_Molasses\"><\/span><span style=\"font-size: 18px;\"><strong>5.\u00a0Blackstrap Molasses<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">This healthy sweetener is also a high source of iron. This is also a vegan source of iron that beats meat by a mile. Only 2 teaspoons of molasses can give you as much as 2.39 mg or iron. You also do not get the calories that are usually consumed with meat.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"6_Tofu\"><\/span><span style=\"font-size: 18px;\"><strong>6. Tofu<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">A quarter block of tofu contains 2.15 mg of iron, making it one of the best food sources of iron. It is also <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/easy-to-make-protein-rich-food-recipes\/bid-5312\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">rich in proteins<\/span><\/a><\/strong>. It is advised that you purchase tofu that is made with non-GMO soya bean.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"7_Spirulina\"><\/span><span style=\"font-size: 18px;\"><strong>7. Spirulina<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">This super food is a vegan source of iron and calcium along with other essential minerals like magnesium and also all necessary vitamins. A tablespoon of <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/spirulina-a-super-food-with-great-benefits\/bid-5506\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">spirulina<\/span><\/a><\/strong> contains about 2mg of iron. You can include this source of iron in your diet in the form of energy drinks or <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/protein-smoothie-guide-adding-flavour-to-fitness\/iid-5451\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">smoothies<\/span><\/a><\/strong>.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"8_Nuts\"><\/span><strong><span style=\"font-size: 18px;\">8. Nuts<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">Nuts are highly recommended to anyone who is trying to follow a healthy diet because of the endless nutrients that they are packed with. They are the best dietary sources of iron along with several other nutrients like vitamins. Cashews will give you 8.22 mg of iron in one cup and are followed by almonds, macadamias, and pistachios that give you about 5 mg of iron per cup.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"9_Seeds\"><\/span><span style=\"font-size: 18px;\"><strong>9. Seeds<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">If you are thinking about what are the sources of iron that are easiest to use; then seeds are your answer. They contain 1.31 mg of iron in just one tablespoon. Sesame seeds are the best source of iron in your diet as they can be used as a seasoning or garnish to give you all the iron that your body needs. You can also include <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/www.healthkart.com\/sv\/true-elements-roasted-pumpkin-seeds\/SP-42719\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">pumpkin seeds<\/span><\/a><\/strong> to get your daily dose of iron.<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"10_Dark_Leafy_Greens\"><\/span><span style=\"font-size: 18px;\"><strong>10. Dark Leafy Greens<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\">One important thing to note is that greens are higher in iron when they are cooked than when they are consumed raw. One of the best food sources of iron is spinach which contains as much as 6.43 mg per cup. The reason cooked greens contain more iron is that you are able to consume a lot more when they are cooked as they tend to reduce in quantity. The other green leafy food sources of iron are Swiss chard, kale, turnip greens, and beet greens.\u200b<\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Simple_Tips_To_Get_The_Most_From_Food_Sources_Of_Iron\"><\/span><strong><span style=\"font-size: 18px;\">Simple Tips To Get The Most From Food Sources Of Iron<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li class=\"rtejustify\">Consume foods that are high sources of iron along with <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/10-vitamin-c-foods-you-must-include-in-your-diet\/bid-6104\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">foods rich in vitamin C<\/span><\/a><\/strong> for better absorption of iron.<\/li>\n<li class=\"rtejustify\">Avoid consumption of coffee and tea with your vegan sources of iron.<\/li>\n<li class=\"rtejustify\">Make sure that you do not eat any calcium rich food 30 minutes before or after consuming foods that are good sources of iron vegan.<\/li>\n<li class=\"rtejustify\">Try cooking in iron pots. That way acidic foods can increase the effect of the natural sources of iron by tenfold.<\/li>\n<\/ul>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"What_Does_Iron_Do_For_Our_Body\"><\/span><span style=\"font-size: 20px;\"><strong>What Does Iron Do For Our Body?\u00a0<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">Iron is one of the essential minerals that need to be included in our diet. The main function of iron is that it helps transport oxygen throughout the body.<br \/>\nThe red blood cells contain a component known as hemoglobin that helps carry oxygen from the lungs to the different body parts. Iron is a major component of hemoglobin and accounts for two-thirds of the body\u2019s iron content.<br \/>\nIron is not produced or stored in the body to be used for different functions. This is why you need to include food sources of iron in your diet. If your diet is lacking in iron your body will not be able to produce enough healthy red blood cells to transport oxygen. As a result, one feels fatigued and low in energy.<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/iron requirement for human body.png\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><u><em>Image Source: slideplayer<\/em><\/u><\/p>\n<p class=\"rtejustify\">The exhaustion caused by iron deficiency can have several other effects; from reduced brain function to reduced immunity. You see, close to 20% of the oxygen carried in the bloodstream is used by the brain. Since iron is essential for this transport of oxygen, deficiency can compromise brain health.<br \/>\nMyoglobin is a natural protein that is found in the muscles. Iron is an important component of myoglobin. The oxygen from the hemoglobin is first transferred to this protein and then diffused throughout the cells in the muscles. This process is responsible for the contraction of muscles. This is one of the reasons why athletes and bodybuilders include sources of iron rich food in their diet.<br \/>\nIn pregnant women, especially, not including natural sources of iron can lead to a deficiency that may lead to premature birth or lower-than-normal weight and size of the baby.<br \/>\nIron has several other functions such as maintaining healthy cells and also keeping your nails, hair, and skin in great shape.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Iron is one of the most important nutrients for the body because of its role in the production of blood cells. As you would know, the blood cells are responsible for everything, from transferring oxygen and food to filtering waste or toxic material that enter the body. There is one question that has puzzled vegans [&hellip;]<\/p>\n","protected":false},"author":80,"featured_media":17176,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[22,107,462],"tags":[],"secondary_tag":[23,137],"class_list":{"0":"post-11731","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bodybuilding","8":"category-healthy-at-home","9":"category-vitamins-and-minerals","10":"secondary_tag-diet","11":"secondary_tag-supplementation","12":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 Vegan Sources of Iron You Must Include in Your Diet - Healthkart<\/title>\n<meta name=\"description\" content=\"For people on vegan diets, there are multiple vegan sources of iron. 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