How to Get Iron on a Vegan Diet, Plus 13 Sources

Iron is a vital mineral that the body needs for various functions such as transporting oxygen, supporting immune function, and maintaining energy levels. While iron is commonly associated with meat and seafood, there are plenty of vegan sources of iron that can be incorporated into a plant-based diet. Non-heme iron, found in plant-based sources, is not as easily absorbed by the body as heme iron from animal products, so it's important for vegans to consume twice as much iron to meet their daily requirements.

Some of the best vegan sources of iron include legumes, soy products, nuts and seeds, dark leafy greens, cruciferous vegetables, potatoes, mushrooms, tomato paste, dried fruit, whole grains, enriched pasta and bread, some types of vegan meat, blackstrap molasses, and dark chocolate. It is also advised to consume vitamin C-rich foods alongside plant-based iron sources to aid in better absorption. Consult with a doctor before adding any supplements to ensure a balanced iron intake on a vegan diet.