Where Do I Get Iron on a Vegan Diet?



Plus Figs, Dried Peaches, Mangoes, Goji Berries, Golden Berries, Spirulina, Watercress, Moringa Powder, but best of all for chocolate lovers is that Dark Chocolate (over 75%) and Cacao contain lots more iron than beef!

Other sources of iron include wholegrains: Quinoa, Barley, Bulgar Wheat, Oats, Rice. Other Nuts: Macadamias, Walnuts, Pecans and Pistachios. Homemade Nut Milks (see the Menu for recipes). Other Seeds: Pumpkin, Squash, Chia, Hemp. 

Plant sources of iron are not as easily absorbed as animal sources but it is simple to obtain enough through eating a rainbow of foods every day.

In fact, vegans with a varied diet consume more bioavailable iron than meat-eaters and vegetarians.

Dairy milk interferes with the absorption of iron.

There are many more plant-based sources of iron, even in small amounts, so eating a wide variety of foods will do the job.

Vitamin C aids the absorption of plantbased Iron, and if you’re on a healthy vegan diet full of fruits and vegetables, this will not be a problem at all.

Sprouting enhances the bioavailability of iron as well as other essential nutrients, including Vitamin C to aid absorption. It is easy to sprout all kinds of beans and seeds – we sprout mung beans, alfalfa, broccoli, lentils, chickpeas.

My post Sprouting for Health, Energy and the Environment! will show you how, and provide more information on the benefits of sprouting.

Please Note: It can be dangerous to take iron supplements unless under the supervision of your doctor.

Vegetarian Times  have a great article on How Much Iron is Enough and how to get the required amounts.

One Green Planet have a good article on Ten Plant-based Foods Packed With Iron.

Copyright: Chris McGowan

8 thoughts on “Where Do I Get Iron on a Vegan Diet?

    1. As someone who suffers from painful gastritis, acid reflux and indigestion, due to years of pain medication, I sympathise. I keep it under control with a vegan diet and juicing/blending. I found this article on natural treatments for ulcers: http://www.naturalnews.com/028644_stomach_ulcers_remedies.html Cabbage juice is a well-known healer for stomach and intestinal issues. Mixed with carrot juice, it is taken several times a day before meals. Jason Vale helped a man with severe gut pain in his documentary, SuperJuiceMe! (Free to watch on YouTube). It took a while to begin working but I understand from the man’s Twitter account that it was a life-changing experience and he is still well and still juicing.

      Liked by 1 person

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s