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How do vegans get iron?

by Gareth
(Wellington, New Zealand)


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?


That's a great question. Many vegans worry about getting enough of the correct nutrients in their diet, including iron. Some of these fears are based in old wives tales and legends about what might be lacking in the vegan diet. Actually, most people don't know that humans 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.

Pregnant women are typically the ones who are highest risk for developing iron deficiencies, so they should ensure they get plenty of vegan iron-rich foods.

Great sources of vegan iron are whole grains, beans, tofu, and dark 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, but its flavor takes some getting used to! I've heard people apply it to sandwiches much like Americans use peanut butter, but I bet the flavor of beans can really be impacted by some vegemite.

Vegemite is 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, to answer your question, yes, you are getting good sources of vegan iron from both the vegemite and the beans. I would also add more leafy greens and whole grains, as well as foods high in vitamin C. Leafy greens are a vegan's best friend, and luckily they taste amazing with beans.

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eat your greens
by: Anonymous

most vegetables have Iron in it especially spinach, Spinach actually has more Iron than a piece of steak also try veggie mince as an alternative to beef mince for that's has a good amount of Iron.. of course make sure you get your other nutrients to

by: Dianasue

I liked the answers about how to get iron and I too would like a simple regime to do so.
I'm thinking that when I juice my carrot and apple or whatever juice I juice each day, that ill add some dark leafy greens...but how much? I have had so much illness in the past that I tend to always overdo everything. I wish I had a chart of how much iron etc. I do t want to know it necessarily in ounces or measurements I can't understand, but how many cups of dark leafy greens? How much vitamin C do I need and what quantity of which foods are needed if you follow me.
Thankyou for the great site. :)

by: Anonymous

Blackstrap Molasses and Spirulina are abundant in minerals including iron or you could just use cast iron cookware. Good luck!

Iron and iodine sources
by: Anonymous

Great question and answer! This has been on my mind a lot lately too. I was also thinking of iodine. I use sea salt since it is much healthier than table salt but, I know it is not abundant in iodine. I also depend on dark leafy greens for minerals such as iron. However, I go days without eating them. I would like to include a regular regimen that would give me all of these without having to think too much about it. I have decided to replace salt with Dulse or Kelp seaweeds found in Asian groceries and natural food stores. They substitute salt and have an abundant and wide rage of minerals including iron and iodine. Anyone else have any suggestions?

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