How do vegans get iron?

by Gareth
(Wellington, New Zealand)

Question:

I am just going vegan and my main source of iron at the moment is vegemite and baked beans. Is there any better way for me to get iron?

Answer:

That's a great question. Many vegans worry about getting enough of the correct nutrients in their diet, including iron. We do need to be careful not to ingest too much iron as it can actually be dangerous, but it's important to get just enough.

Great sources of vegan iron are whole grains, beans, tofu, and green leafy vegetables. You should also eat plenty of vegetables and fruits high in vitamin C, like leafy greens, peppers, citrus fruits, potatoes, melons, and tomatoes, which help the iron to be absorbed in the body.

For anyone who isn't familiar with vegemite, it's also a rich source of nutrition. It's full of B vitamins and folate, as well as thiamine, riboflavin and niacin. These nutrients help maintain healthy skin, healthy digestive tracts, produce healthy red blood cells, create energy in the body, as well as aiding proper nervous system, brain, and muscle function.

So, yes, you are doing well to eat vegemite and beans. I would also add more leafy greens and whole grains, as well as foods high in vitamin C.