How Vegan Get Iron?
How to Get Iron without Eating Meat
What are the sources of iron for plant foods?! Does the vegan body need iron? Do vegans suffer from iron deficiency? In here, the best sources of iron supply for vegans are introduced.
The human body needs several nutrients and supplements like vitamins and other minerals to function correctly.
Remember that you must consider a decent diet if you want to go through the day with a full tank of energy and motivation.
I know that many people think of becoming vegan or vegetarian to maintain their healthy diet, and I have to tell you that my experience shows that this fact is indeed actual. You can keep a better diet using a vegan lifestyle.
One of the obstacles and questions I get a lot from vegans and non-vegans is how vegans get iron.
This question makes sense because iron is one of the essential substances.
I’m Sara, and I have been a vegan for seven years more, and I would like to share my experiences with you about this matter.
In this article you will read:
Iron and human body
Before getting started, let me tell you about the types of iron and its effects on the human body.
First, we must know the human body needs calories to function; however, it is not the only substance needed.
The iron in the human body gives you energy, helps you avoid irritable manners, and avoids headaches and such, so only logically, the lack of iron in the body can cause all of the conditions mentioned.
There are two types of irons:
1. Heme iron
2. Non-heme iron
These two iron types have the same effect on the body; however, their source and the speed of getting obtained are different; let me elaborate on the matter.
The heme iron is the animal kind, meaning that it can only be found in foods and meals with animal products, so as a vegan, this option is completely off the table.
On the other hand, non-heme iron comes from plant-based food, which means that vegans can consume it, but the difference between these two is evident.
The plant-based iron gets absorbed harder than the heme iron in animal products.
So it would be only sensible to obtain more iron as a vegan To make up for the fact that the non-heme iron can take a while to absorb.
Keep in mind that the level of iron defines the body’s function, and the amount of intake daily gets declared by gender and the life stage.
By this point, you know the importance of iron for the human body and now let’s get to the next section and see if vegans use iron and what foods they should consume.
Consuming non-heme iron with plant derivatives allows the vegetarian body to have more control over absorption, so that if our plant iron stores are low, our body will adapt to absorb more from plant foods, also if we have enough iron Iron absorption decreases.
Unlike Non-heme iron, Heme iron is easily absorbed. But this is not good because the human body has no way to get rid of excess iron that comes from animal sources.
In addition, Heme iron is a pro-oxidant and its high absorption is known to be a risk factor for type 2 diabetes, cardiovascular diseases, neurodegenerative diseases, and cancer 8.
Believe in the miracle of vegan plant sources to supply your body with the iron it needs.
Can vegans eat iron? (What are the iron meals for vegans?)
The first matter of order that I’d like to discuss is that when you are a vegan, you will need a plant-based source of iron for your body.
However, there are supplement pills that can help you to get the correct dose of iron, but the food you eat is considered crucial as well.
In this section of the statement, I will tell you about some of the foods that have iron in them and keep in mind that all of these foods are vegan, and no animal gets abused or harmed in the process of making these foods.
The first category is Legume:
1. Tofu, Natto and tempeh
Soybeans and the matters we listed are the rich source of iron for vegans. You must consider that these beans can contain up to 9.9 mg of iron per cup; you must obtain at least one cup of these foods daily to maintain your body’s iron level.
This one has less iron than the last item on the list, but overall, the amount of iron you can get from one cup of Lenits is 6.6 mg.
Having a cup of this food daily can give you the 37% RDI rate, meaning that you have to also cook something with iron that can fill the rate and reach 100%.
The next category is seeds and nuts:
3. Sesame, pumpkin, and hemp
As you may know, seeds cannot give you everything you need, but they are a great addition to complete the iron-based diet for vegans.
These substances can have up to 3.7 mg of iron per ounce, and they complete 22% of the DV rate your body needs daily.
4. Pine nuts, cashews
As these are rich in all sorts of supplements, they also contain non-hem iron of 1.7 mg per ounce, which can complete the rate of DV by 9%.
And the last category is vegetables:
5. Leafy greens
Vegetables are the best iron options for vegan iron sources because they are pretty versatile, and you can use them in many ways.
These substances contain up to 5.7 mg of iron, and they complete 32% of the DV rate.
Spinach is an excellent example of this matter.
6. Tomato and potato
While these do not have that much iron in them like some of the other items on the list, because they have lots of uses and almost every food has them, they are essentials.
These vegetables contain up to 2 mg of iron, with an overall rate of 14% in every cup you consume.
These are some of the exceptional foods you can use in your meals to get your daily dose of iron to function.
Now let’s get to the end of the statement and see what the last words are.
Veganism is one of the fantastic lifestyles I have been choosing every day since seven years ago, and I think having a healthy diet and getting all the substances your body needs is essential.
Remember that iron is one of the essential substances you must consume daily to function best in your daily life.
On that note, did you know that a big part of the supplement pills is iron-based to give you enough energy and stability to keep going?
So now you know that vegans do consume iron, but the sources that they get iron from are different.
In this article, we cited some of the replacement iron sources that vegans can use with ease of mind.
And we also cited why iron is such an important substance.
I’m glad you decided to join me on this critical topic, and we could read the “How Vegan Get Iron? (How to Get Iron without Eating Meat)” article together.
I hope the information I have gathered for you can be helpful.
Do you know about any other vegan iron sources? Use the comment section to tell us.
Questions that are usually asked to me
Is iron vegan?
· Iron is a substance that is needed for the body, and there are two types of iron; you have to keep in mind that one group of iron comes from animals and the other from plants; I have discussed this matter in the article with much detail.
Can vegans eat iron?
· Iron is essential for the body, and since there are vegan sources for iron in nature, you can conclude that vegans indeed can consume iron.
What are heme and non-heme?
· You should consume these two types of irons; remember that one comes from animals and the other from plants, so you have to know which one to finish as a vegan.