Plant-Based Foods to Provide More Iron

Following a plant-based or vegan diet provides numerous health benefits, from helping 
you lose weight to encouraging a much healthier diet overall. However, when you stop 
eating meat, one of the main nutrients you tend to lack is iron. You will need to look for 
alternative sources of iron, such as with the following foods.

Spinach

Spinach is one of the first foods that you should grab if you are looking for a high iron 
count. You can also use spinach in a versatile manner. Yes, you can use the spinach 
leaves in salads easily. You can also use them in sandwiches, pastas, and sauces. You 
can even add them to juices and green smoothies. Spinach is an ideal choice for 
expectant mothers as well since it is so easy to add in meals and even freeze in freezer 
based meal planning.

Lentils

Lentils are an easy to prepare bean that can be used as a major base for entrees. You 
can make them in soups, add them as a side bean dish to other vegan options, and you 
can puree them as well. Lentils contain 3.3 mg of iron per half cup serving. This can be 
a huge benefit to dishes that need more iron or to people who need iron in their diet 
several times a day. You can have them at lunch, dinner, or even as a late night soup 
based meal.

Figs

You may already know about spinach as a source of iron in your plant based diet. You 
may even know about lentils. The problem is you may be looking for something sweet 
instead of savory. That option can be figs. Figs are rich in iron, easy to find during their 
season, and you can freeze them outside of the season later. You can even make them 
into a jam or preserve that can be canned and stockpiled for several years. 

Almonds

If you need a source or iron on the go, then almonds are an ideal choice. You can grab 
them, mix them with dry fruits, or just eat them plain. They can easily be placed in 
everything from oatmeal to dinners. You can even soak almonds overnight and make 
them into an iron rich nut milk. 

These sources are the most common sources of plant based iron. You can generally 
find them at most grocery stores and at farmer's markets around the world. If you find a 
source that you would like to utilize, but can't find it fresh, consider frozen options or 
canned. Just make sure they are non-GMO and labeled as vegan. 
