Iron is a vital mineral that plays an essential role in our body. It is required to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the tissues.

Moreover, iron is also necessary for brain development and muscle function. Without enough iron, you may feel tired, weak, and experience fatigue. Contrary to popular belief, vegans can get adequate iron from plant-based sources. In this article, we will discuss the top 10 vegan foods that are high in iron.

1. Lentils

Lentils are an excellent source of iron for vegans. One cup of cooked lentils provides 6.6 milligrams of iron, which is 37% of the recommended daily intake (RDI) for women, and 83% for men.

Lentils are also packed with protein and fiber, making them an excellent addition to any diet. They are versatile and can be used in stews, curries, salads, and soups.

2. Tofu

Tofu is a vegan staple that is rich in iron. It is made from soybean curds and is an excellent source of protein, calcium, and iron. Six ounces of firm tofu contains 3.4 milligrams of iron, which is 19% of the RDI for women, and 43% for men.

Tofu is a versatile ingredient that can be used in stir-fries, tacos, soups, and salads. It also takes on the flavor of the ingredients it’s cooked with, making it perfect for savory dishes.

3. Chickpeas

Chickpeas, also known as garbanzo beans, are a staple in Middle Eastern and Mediterranean cuisine. One cup of cooked chickpeas contains 4.7 milligrams of iron, which is 26% of the RDI for women, and 59% for men.

Chickpeas are also an excellent source of protein, fiber, and healthy fats. They can be used in hummus, curries, salads, and stews.

4. Spinach

Popeye the Sailor Man wasn’t wrong when he advocated for eating spinach. One cup of cooked spinach contains 6.4 milligrams of iron, which is 36% of the RDI for women, and 80% for men.

Spinach is also packed with vitamins A and C, folate, and antioxidants. You can add spinach to smoothies, pasta dishes, soups, and curries.

5. Quinoa

Quinoa is a complete protein that is also an excellent source of iron. One cup of cooked quinoa contains 2.8 milligrams of iron, which is 16% of the RDI for women, and 38% for men.

Quinoa is gluten-free, versatile, and can be used in salads, stir-fries, casseroles, and soups.

Related Article 30 Plant-Based Foods High in Iron

6. Black beans

Black beans are rich in iron and other essential nutrients. One cup of cooked black beans contains 3.6 milligrams of iron, which is 20% of the RDI for women, and 45% for men. Black beans are also an excellent source of protein, fiber, and antioxidants.

They can be used in tacos, salads, dips, and soups.

7. Tempeh

Tempeh is a fermented soybean-based product that is a rich source of iron. One cup of cooked tempeh contains 2.7 milligrams of iron, which is 15% of the RDI for women, and 34% for men. Tempeh is also an excellent source of protein and probiotics.

It can be used in salads, stir-fries, sandwiches, and wraps.

8. Pumpkin seeds

Pumpkin seeds are a tasty and nutritious snack that is rich in iron. One ounce of pumpkin seeds contains 2.5 milligrams of iron, which is 14% of the RDI for women, and 31% for men.

Pumpkin seeds are also an excellent source of magnesium, zinc, and healthy fats. They can be eaten raw, toasted, or used in salads and granolas.

9. Swiss chard

Swiss chard is a leafy green vegetable that is rich in iron and other nutrients. One cup of cooked Swiss chard contains 4 milligrams of iron, which is 22% of the RDI for women, and 50% for men.

Swiss chard is also a good source of vitamins A and C, potassium, and magnesium. It can be used in stir-fries, omelets, pasta dishes, and salads.

10. Dark chocolate

Yes, it’s true. Dark chocolate is also a source of iron. Dark chocolate contains 3.3 milligrams of iron per 1-ounce serving, which is 18% of the RDI for women, and 41% for men. It’s also a good source of antioxidants and flavonoids.

However, be mindful of the sugar content and choose dark chocolate with at least 70% cocoa solids.

Conclusion

In conclusion, vegans can get enough iron from plant-based sources such as lentils, tofu, chickpeas, spinach, quinoa, black beans, tempeh, pumpkin seeds, Swiss chard, and dark chocolate.

Incorporating these iron-rich foods into your diet can help prevent iron deficiency and maintain overall health and well-being.