How to Get Iron in a Vegan Diet

How to Get Iron in a Vegan Diet

Wondering where I get my iron? I get it from food! To be more specific, I’m talking about beans, lentils, potatoes, tofu, molasses, potatoes (oh did I say that already?), quinoa, tahini, nuts, seeds, fruits, veggies, etc.

Yet my favorite source by far is chocolate! The Trader Joe’s dark chocolate bars contain 35% of the recommended daily allowance (RDA) in a single serving. Overachievers! Eating one of those chocolate bars a day provides me 1/3 of what I need. I will neither confirm nor deny that I sometimes eat two bars a day… leaving just 30% to find in all the other sources, which is cake. Incidentally, cake also contains iron (it’s in flour, baking powder, etc.). Note: I’m not encouraging anyone to eat two chocolate bars a day. They are high in sugar, so that would be terrible advice.

Your body absorbs iron better when it’s eaten with vitamin C. I love eating chocolate with red wine. I like to believe wine contains vitamin C (okay, you’re right… it doesn’t, but it does contain iron). Good thing strawberries, which are full of vitamin C, are also a perfect complement to chocolate!

Perhaps I’m focusing too much on chocolate (I can’t help it). Here are a few other combinations of iron and vitamin C that you might want to try:

Tofu

Tofu

Tofu is a popular meat substitute for vegetarians and vegans. Not only does tofu’s texture make a great substitute for meat, but it is also a good source of certain nutrients. A half cup of tofu contains 10 grams of protein, 25% of the daily value of calcium, and 11% of iron. Tofu absorbs other flavors very well (this is a good thing).

Black Rice

Black Rice

Black rice We all know brown rice is healthier than white rice. Until recently, those were the only rice options I considered. Black rice is a less popular rice that I have only recently discovered. Black rice is a great option that is very nutritious and high in...
Millet

Millet

Millet is a seed. In fact, you may recognize it as a primary ingredient in bird seed. Millet is also a good seed to cook with for human consumption. It is nutritious and acts more like a grain than a seed, making it versatile.

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