Iron is an essential nutrient that helps to carry oxygen throughout your body. It’s important for maintaining healthy blood and preventing anemia.

While many people believe that iron is only found in meat, there are plenty of vegan sources of this important mineral. In this article, we’ll share some of the best vegan iron-rich food combinations to help you get the most out of your plant-based diet.

The Importance of Iron for Vegans

Vegans, in particular, need to be vigilant about their iron intake, as plant-based sources of iron are less easily absorbed by the body than those found in meat.

This is because plant-based sources of iron are non-heme iron, which is more difficult for the body to process. To ensure that you’re getting enough iron, it’s important to combine different iron-rich foods to optimize absorption.

1. Dark Leafy Greens and Vitamin C-Rich Fruits

Dark leafy greens such as spinach, kale, and collard greens are rich in iron. However, the type of iron found in these foods is non-heme iron, which is not as easily absorbed as heme iron found in animal products.

To help your body absorb the iron from these foods, it’s important to pair them with vitamin C-rich fruits such as oranges, grapefruits, or strawberries. Vitamin C helps to increase the absorption of non-heme iron, making it easier for your body to utilize.

2. Legumes and Whole Grains

Legumes and whole grains are both excellent sources of iron. When combined, they create a complete protein that is rich in iron. Examples of legumes include lentils, chickpeas, and black beans. Whole grains include quinoa, brown rice, and whole wheat bread.

Legumes and whole grains also contain phytates, which can interfere with iron absorption. To help mitigate this, it’s important to soak or sprout your legumes and grains before cooking, which can help to reduce the amount of phytates present.

3. Tofu and Broccoli

Tofu is a great source of iron, as are many other soy-based products such as edamame and soy milk. When paired with vitamin C-rich broccoli, you can optimize your body’s absorption of the iron present in tofu.

This makes for a delicious and nutritious combination that is both protein-rich and iron-rich.

4. Iron-Fortified Foods and Vitamin C-Rich Foods

Many vegan-friendly foods such as cereals, bread, and plant-based milks are fortified with iron. It’s important to look for products that are fortified with iron as these can be a great source of the mineral.

When pairing these foods with vitamin C-rich fruits or vegetables, you can further enhance the absorption of iron. For example, try pairing iron-fortified cereal with strawberries or oranges for a delicious breakfast that is both nutritious and easy to prepare.

5. Nuts and Dried Fruit

Nuts and dried fruit are an excellent source of iron and can be enjoyed as a snack or added to meals to boost iron intake. Nuts such as cashews, almonds, and pistachios are all rich in iron, as are dried fruits like raisins, apricots, and prunes.

These foods are also high in fiber, protein, and healthy fats, making them a great addition to any diet.

6. Spirulina and Iron-Rich Veggies

Spirulina, a type of blue-green algae, is a surprisingly rich source of plant-based iron. It’s also a great source of other important nutrients such as protein, B vitamins, and antioxidants.

When combined with iron-rich veggies such as spinach, kale, or broccoli, spirulina can help to boost your body’s iron absorption.

7. Blackstrap Molasses and Almond Butter

Blackstrap molasses is an incredibly rich source of iron, with just two tablespoons containing up to 13.2 mg of iron.

When combined with almond butter, you can create a delicious snack or spread that is high in iron and other important nutrients such as fiber and healthy fats.

8. Iron-Rich Smoothie

Smoothies are an easy and delicious way to pack in a ton of nutrients, including iron. To make an iron-rich smoothie, start with a base of dark leafy greens such as spinach or kale.

Add in a vitamin C-rich fruit such as an orange or a handful of strawberries. Finally, add in a protein source such as tofu or nuts to create a complete meal that is rich in iron, protein, and other important nutrients.

9. Lentils and Tomatoes

Lentils are an excellent source of iron, as well as other important nutrients such as fiber and protein. When combined with vitamin C-rich tomatoes, you can further enhance absorption of the iron present in lentils.

Try making a lentil soup or stew with plenty of fresh tomatoes for a delicious and nutrient-dense meal.

10. Iron-Rich Salad

Salads are a great way to pack in a ton of nutrients, including iron. Start with a base of dark leafy greens such as spinach or kale. Add in other iron-rich veggies such as beets or sweet potatoes.

Top your salad with a protein source such as tofu or tempeh, and finish it off with a vitamin C-rich dressing made from citrus fruits or vinegars.