What are the best vegan sources of iron? The following list contains some of the best vegan sources of iron. Be careful to read the labels, because even “natural” may be “artificially” treated to make a nutrient list. However, even if the item is not on the label, it should still be included in your diet.
Vegan Sources of Iron
The Top 4 vegan sources of iron include: Lentils-rich legumes (red or black beans, lentils can also be baked, sprouted, or smoked), nuts, and legumes. Rich plant foods like nuts, seeds, and seeds are also naturally high in iron, as well as whole beans. Nuts are an excellent source of protein. And the “good” cholesterol, which is found in nuts and seeds is good for the heart. However, do not eat too much, or you could become anemic!
Nuts, almonds, cashews, walnuts, pecans, soybeans, peas, lentil, chickpeas, almonds, pistachios, peanuts, chestnuts, and pecans are all good dietary sources of dietary iron. The amount of iron varies depending on the nut or seed, but studies have shown an average of about 27 mg of iron for every ounce of nuts. This includes the unsweetened version, which has slightly higher levels of iron than the flavored varieties.
Also consider any vegan iron sources of calories. Foods rich in calories can also increase blood pressure. A good rule of thumb is to avoid foods with a high number of calories if you’re trying to reduce blood pressure. The vegan version of this doesn’t mean to cut out all meat products altogether. It just means to choose the more plant-based foods that you can to minimize the amount of calories you’re eating.
Vitamin C, particularly in the form of citrus fruits, green leafy vegetables such as spinach, broccoli, squash and kiwi fruit juices, is an excellent source of the antioxidant vitamin. You should get at least 5 servings of fruits and vegetable per day, as well as vitamin C supplements, to get the amount of vitamin C you need. However, don’t get more than two servings of these because they are both rich sources of fat. Fats can make your blood vessels expand and make you get a “calorie surplus,” which means you’ll gain weight instead of losing it.
Iron is another one of the best sources of vegan iron. Iron is needed to produce hemoglobin, which is responsible for red blood cell production. Foods such as soybeans and other legumes are excellent iron sources. But, you don’t need a special diet to eat iron-fortified foods. Any fortified food can be an iron source. If you feel an iron deficiency during your diet, it’s probably from the iron in the meats and poultry that you eat.
The absorption of iron from plant-based diets is very poor. So, most vegetarians need to take an iron supplement to get their recommended daily dosage of iron. Iron supplementation is not necessary except for people following a special vegan diet, including vegans, who usually need to take a higher dosage than omnivores because they eat a lot of plant-based foods rich in iron. But, for most people, a good supplement will increase their bioavailability of this important mineral.
The most effective vegan iron supplement is chelation therapy. It involves taking a colloidal supplement containing a variety of minerals that bind with free radicals in the body and thus decrease their absorption. Chelating agents range from tannic acid and manganese to zinc and magnesium. The easiest way to take an effective collingwood based chelation supplement is to dissolve it in a glass of water. Most supplements contain bentonite clay.