Iron rich food choices for vegans and vegetarians
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Iron rich food choices for vegans and vegetarians

Here are some iron-rich foods you must add to your diet

Iron rich food choices for vegans and vegetarians

Proper intake of iron is imperative for the human body as it is directly related to haemoglobin which creates healthy red blood cells.  Anaemia caused by iron deficiency is the most common form of Anaemia.  Insufficient levels of iron in the body can also lead to several issues such as weakness, fatigue, pale skin, dizziness, brittle nails, and poor appetite.

Taking care of your daily iron intake does not mean giving up on your food beliefs. Vegetarian and vegan sources of iron include beans, lentils, tofu, dark leafy greens, dark chocolate, whole grains, mushrooms, seeds, nuts, pumpkin, squash, and salad greens. Eating a wide variety of these foods should ensure you get the 18mg daily value for iron.

Here are some iron-rich vegetarian and vegan-friendly food you must consider-


This green leafy vegetable is loaded with several essential nutrients and is a great source of iron. Spinach can help in weight loss, boost eyesight, enhance bone health and control hypertension. You can add spinach to salads, curries, smoothies, and more.

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There are several legumes to choose from like beans, peas, chickpeas, lentils and soybeans. These are loaded with fibre which can help in weight loss. Adding legumes to your diet will not only provide you with iron but other essential nutrients as well.


Quinoa is a well-known source of plant-based protein. It is a gluten-free source of iron. Quinoa is also loaded with fibre and aids in weight loss. It is also beneficial for diabetics due to a low GI score.


Tofu is also a popular protein source for vegetarians. It is also good for heart health. You can prepare a tofu salad that can offer you multiple health benefits.


Beetroot is commonly consumed to fight Anaemia. It is a great source of manganese, potassium, iron, vitamin C and antioxidants. It is also good for your blood pressure and heart health.


There are a lot of varieties of mushrooms that are available for consumption. One cup of mushrooms contains approx. 2.7 mg of iron. Certain types of mushrooms like oyster mushrooms or portobello mushrooms contain higher iron content than other types of mushrooms. Consuming the above-given food items will help in reducing any iron deficiencies which you have, as well help you to maintain the level of iron in your body. Stay healthy and fit.