100 Rich Iron Foods for Vegetarian & Vegan – Be a V Iron Man!

100 Rich Iron Foods for Vegetarian & Vegan - Be a V Iron Man!

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What are the Foods Rich in Iron?

Do you think V (Vegetarian/Vegan) and I (Iron) not getting well along? You are wrong. Are you a Vegetarian or Vegan looking to boost your iron intake and wanna be an Iron Man in 2023? “Eating a variety of rich iron foods as a vegetarian/vegan is essential for maintaining a strong and healthy body, just like Iron Man’s suit gives him power and strength”. That’s why we’ve compiled a list of 100 rich iron foods for Vegetarians & Vegans. From leafy greens to nuts and seeds, these foods will help ensure you’re getting the iron your body needs. So, put on your Iron Man suit and get ready to power up with our list of rich iron foods for vegetarians & Vegans.

Am I deficient in Iron?

Are you deficient in iron? Iron-deficiency anemia is one of the most common forms of anemia characterized by a decrease in the number of red blood cells, their hemoglobin content, or both. It is estimated that globally, 42% of children under 5 and 40% of pregnant women suffer from anemia.

Iron deficiency reasons

Iron deficiency is a common condition caused by not having enough iron in the body. According to an NIH study, There are many potential reasons, including Having diets low in iron, changes to the body such as during growth spurts or pregnancy, gastrointestinal abnormalities that prevent proper absorption of iron, and blood loss due to injury, surgery, or menstruation.

What are the Symptoms of Iron Deficiency?

Symptoms of iron deficiency anemia include fatigue, weakness, dizziness, palpitations, shortness of breath, and more.

If you experience any such symptoms, it is recommended to make an appointment with your healthcare provider to determine if your anemia diagnosis is due to iron deficiency.

Iron deficiency Blood test

To diagnose iron deficiency anemia, a doctor starts by taking a complete medical history and doing a physical examination. The diagnosis is confirmed with blood tests that measure the amount of hemoglobin (number of red blood cells) present, and the amount of iron in the blood.

Additional tests for iron may also be requested. In certain cases, bone marrow aspiration or biopsy may be done to check for abnormal cells as well upper and/or lower endoscopies help to rule out a source of bleeding.

Iron deficiency in Vegetarians & Vegans

Heme iron versus Non-Heme iron:

You may be surprised why should vegetarians have more Iron than non-vegetarians right?

Iron from food sources comes in two forms – heme and non-heme. Heme iron is found exclusively in animal sources, such as meats, poultry, and fish. Your body absorbs the heme iron well.

Non-heme iron is found in plant foods, including whole grains, nuts, seeds, legumes, and leafy greens. Non-heme iron is not as easily absorbed by the body as heme iron absorbed.

Non-heme iron is a type of iron that is found in plant-based foods, as well as in iron supplements. Unlike heme iron, which is found in animal products, non-heme iron is not as easily absorbed by the body.

Absorption of Non-heme iron is influenced by many factors, including the presence of other nutrients, such as vitamin C and calcium (reduce the Absorption), as well as the presence of inhibitors, such as tannins and phytates.

For example, the absorption of non-heme iron is increased when it is consumed with vitamin C-rich foods, such as oranges or strawberries.

Please note that the serving size, cooking method, and combination of food with other ingredients can affect iron absorption and bioavailability.

What are Foods Rich in Iron?

We have listed 100 iron-rich Vegetarian/Vegan foods to start eating from today!.

Leafy Greens & Vegetables Rich in Iron

Spinach
Swiss chard
Kale
Asparagus
Beet Greens
Turnip Greens
Watercress
Dandelion greens
Collard greens
String Beans
Cabbage
Broccoli
Beets
Brussel Sprouts
Potatoes with skin
Sweet Potatoes
Jerusalem Artichokes
White button Mushrooms
Tomatoes
Hearts of palm

Fruits with iron-rich

Figs
Dates
Raisins
Prunes Juice
Dried Apricot
Dried Peaches
Dried Goji berries
Watermelon
Strawberries
Blackberries
Olives
Dried Mulberries
Bananas
Watermelon

Iron Rich Nuts & Seeds

Almonds
Cashews
Walnuts
Pistachios
Pecans
Brazil nuts
Pine nuts
Macadamia nuts
Pumpkin Seeds
Sesame Seeds
Sunflower Seeds
Hemp Seeds
Chia Seeds

Whole and Enriched Grains

Quinoa
Amaranth
Teff
Spelt
Raisin Bran
White Rice
Brown Rice
Rye Bread
Wheat Germ
Whole Wheat Bread
Whole wheat crackers
White Bread
Whole wheat Spaghetti
Bagel
Grits
Cream of Wheat
Spelt
Oat cereal
Barley
Pearl Millet
Corn meal

Iron Rich Legumes

Lentils
Black Beans
Navy Beans
Kidney Beans
Chickpeas
Soybeans
Peas
Edamame
Black Eyed peas
Lima Beans
Pinto Beans
Peanuts

Herbs Rich in Iron

Dried Thyme
Parsley
Yellow Dock
Stinging Nettle
Alfalfa
Moringa Leaves

Iron Rich Special Foods

Blackstrap molasses
Tofu
Dark Chocolate
Tempeh
Sauerkraut
Oat Bran Muffin
Fortified Soy Milk
Soy Yogurt
Tahini
Pretzels
Natto
Hummus
Almond Butter
Peanut Butter
Canned Coconut Milk

Sample Iron-Rich Vegetarian/Vegan Meal Plan

One Week Iron rich meal plans with Vitamin C for Iron Absorption:

This meal plan includes a variety of iron-rich foods such as lentils, spinach, tofu, and quinoa, and also includes vitamin C-rich foods such as oranges, kiwi, bell peppers, and tomatoes to aid in iron absorption.

It is important to note that, besides vitamin C, other micronutrients like vitamin A, B6, B12, and folic acid also play a role in iron absorption, so be sure to have a balanced diet with a variety of nutrient-rich foods.

Monday:

Breakfast: Spinach and mushroom omelet made with chickpea flour, served with orange wedges.
Lunch: Lentil and quinoa salad with roasted vegetables, topped with a dressing made from orange juice and olive oil.
Dinner: Black bean and sweet potato enchiladas, topped with a salsa made from tomatoes and bell peppers.

Tuesday:

Breakfast: Chia seed pudding with mixed berries and hemp seeds, served with a side of kiwi.
Lunch: Chickpea and spinach curry with brown rice, served with a side of steamed broccoli.
Dinner: Tofu and vegetable stir-fry with quinoa, served with a side of sautéed bell peppers.

Wednesday:

Breakfast: Smoothie made with spinach, banana, and fortified plant-based milk, topped with chopped nuts and dried cranberries.
Lunch: Lentil soup with kale and tomatoes, served with a side of orange wedges.
Dinner: Grilled portobello mushrooms with lentil and beetroot salad, topped with a dressing made from lemon juice and olive oil.

Thursday:

Breakfast: Oatmeal with chopped nuts and dried apricots, served with a side of strawberries.
Lunch: Chickpea and broccoli salad with tahini dressing, served with a side of sliced bell peppers.
Dinner: Spaghetti with lentil meatballs, topped with a marinara sauce made from tomatoes and bell peppers.

Friday:

Breakfast: Avocado toast with scrambled tofu, served with a side of orange wedges.
Lunch: Sweet potato and black bean chili, topped with a salsa made from tomatoes and bell peppers.
Dinner: Grilled eggplant with tomato and quinoa, served with a side of steamed broccoli.

Saturday:

Breakfast: Smoothie bowl made with spinach, banana, and fortified plant-based milk, topped with chopped nuts and dried cranberries.
Lunch: Vegetable and lentil shepherd’s pie, topped with mashed sweet potatoes and served with a side of orange wedges.
Dinner: Chickpea and spinach curry with brown rice, served with a side of steamed broccoli.

Sunday:

Breakfast: Tofu scrambled with mixed vegetables, served with a side of kiwi.
Lunch: Lentil and vegetable stew, served with a side of sliced bell peppers.
Dinner: Grilled portobello mushrooms with lentil and beetroot salad, topped with a dressing made from lemon juice and olive oil.

Iron-Rich Snacking Ideas for Vegetarians & Vegans

1. Strawberry and Spinach smoothie:

Spinach is high in iron and strawberries are high in vitamin C. Blend them together with some fortified plant-based milk and a banana for a delicious and healthy smoothie.

2. Guacamole and bell pepper:

Guacamole is made from avocados, which are high in healthy fats and iron, while bell peppers are high in vitamin C. Serve the guacamole with whole grain tortilla chips or sliced bell peppers for dipping.

3. Dark chocolate dipped orange slices:

Oranges are a great source of vitamin C and dark chocolate is a good source of iron. Simply dip orange slices in melted dark chocolate and freeze for 30 minutes.

You can try this with Strawberries, Simply dip fresh strawberries in melted dark chocolate and freeze for 30 minutes for a delicious and healthy snack.

4. Kiwi and Tofu skewers:

Kiwi is high in vitamin C and tofu is a good source of iron. Cut firm tofu into cubes, marinate it with your favorite spices, skewer it with kiwi and grill them for a delicious and healthy snack.

5. Lentil and Tomato salad:

Lentils are a good source of iron and tomatoes are high in vitamin C. Mix cooked lentils with diced tomatoes, chopped fresh herbs, and a simple vinaigrette for a healthy and satisfying snack.

6. Spinach and Artichoke dip with crackers:

Spinach is a great source of iron and crackers are a good source of vitamin C. Mix cooked spinach, artichokes, and vegan cream cheese together to make the dip. Serve with whole-grain crackers.

7. Black bean and Sweet Potato Enchiladas with salsa:

Black beans are a good source of iron, sweet potatoes are high in vitamin C and salsa is rich in vitamin C.

8. Trail mix with dried cranberries:

Trail mix is a great snack that can be customized to your liking. Mix together your favorite nuts, seeds, and dried fruit. Pumpkin seeds, sunflower seeds, cashews, and dried cranberries are all good sources of iron and Vitamin C.

9. Spinach and mango smoothie bowl:

Spinach is high in iron and mango is high in vitamin C. Blend them together with some fortified plant-based milk, a banana, and some chia seeds to make a thick smoothie, and top it with some nuts and seeds of your choice for a delicious and healthy snack.

10. Broccoli and tahini dip with carrot sticks:

Broccoli is high in iron and carrot is high in vitamin C. Mix steamed broccoli, tahini, lemon juice, and garlic together to make a dip. Serve with carrot sticks for dipping.

11. Sweet Potato and Black Bean burrito:

Sweet potatoes are high in vitamin C and black beans are a good source of iron. Wrap them with whole wheat tortilla, and add some salsa and avocado for a healthy and satisfying snack.

12. Quinoa and Kale salad:

Quinoa is a good source of iron and kale is high in vitamin C. Mix cooked quinoa with chopped kale, diced tomatoes, and a simple vinaigrette for a healthy and satisfying snack.

13. Grilled Portobello mushrooms with a side of roasted bell peppers:

Portobello mushrooms are a good source of iron, while bell peppers are high in vitamin C. Grill the mushrooms and roast the bell peppers, then serve them as a side dish or as a topping on a salad.

14. Cauliflower and chickpeas with a side of lemon wedges:

Cauliflower is high in iron and chickpeas are a good source of iron. Roast cauliflower and chickpeas with some spices of your choice, and serve with a side of lemon wedges to squeeze on top for added vitamin C.

15. Iron-fortified cereal with fortified plant-based milk and sliced kiwi:

Iron-fortified cereal is a good source of iron and kiwi is high in vitamin C. Mix them together with fortified plant-based milk for a healthy and satisfying snack.

These are some sample snacking ideas, to open up your innovative ideas.

Iron is an essential mineral that plays a crucial role in the development of a healthy pregnancy and a child’s growth.

By including iron-rich foods in your diet, you can ensure that you and your family are getting enough iron to support your health and development.

Are you ready to wear your V-Iron man suit?