What vegan foods contain iron?

Question

I fear I more than likely have an iron deficiency. I feel tired and weak often... My hands and feet are almost constantly cold, and sometimes even go numb...

So, I'd like to know. What VEGAN (No meat, no eggs, and no dairy) foods contain iron?

Or would I be better off just taking an iron supplement??

Any help is greatly appreciated :)

Answer 1

Spinach (Go Popey), Kale, Mustard Greens and Beet Greens are a few.

Answer 2

All dark, leafy green vegetables contain iron.

Answer 3

almonds

most nut butters

chocolate(vegan of coarse!)

Answer 4

I like artichokes, spinach, chard, nori, and cooking in a cast-iron pan (I'm serious)

Wait a second, I have a site for you.......

Good plant sources of iron include dried fruits, whole grains (including wholemeal bread), nuts, green leafy vegetables, seeds and pulses. Other foods rich in iron but which are usually eaten in smaller amounts include soya flour, parsley, watercress, black molasses and edible seaweeds. The use of ironware when cooking foods also contributes to dietary intake.

Examples of amounts of foods providing 2mg iron

Type of food Quantity (g)

Pistachios 14

Cashews (roasted) 32

Whole lentils  57

Chick peas (boiled)  95

Wholemeal bread  74

Sesame seeds or tahini 19

Black molasses 22

Apricots (dried) 59

Spinach (boiled) 125

http://www.vegansociety.com/food/nutriti...

Be careful if you take a supplement - get a blood test and doctor's advice first.

Answer 5

Try the below site to help you

http://www.healthalternatives2000.com/mi...

Answer 6

Spinach :)

Make sure you soak it in water, so it unlocks the nutrients in the leaves.

I would just blend it with something.

Answer 7

If you are experiencing numbness in your hands and feet, have your B12 levels checked asap.  You can have your iron levels checked at the same time (weakness and fatigue can definitely be signs.)  But numbness in the hands could be the first sign of the neurological side effects of B12 deficiency; my boyfriend has a condition that prevents absoprtion of B12 and it was first numbness, then brief periods of paralysis, in his hands that led to the diagnosis.  It's good to have all your levels checked anyway because fatigue can be caused by a number of factors and you shouldn't take iron supplements without knowing that you need them because of the potential for iron toxicity.

Anyway, as far as getting enough iron on a vegan diet, here's another link to add to the ones you've already gotten: http://www.vrg.org/nutrition/iron.htm

You want to pair vegan sources of iron with vitamin C sources to increase absorption.  Also, as someone mentioned, cooking in cast iron does add iron to food, particularly cooking acid-y foods like tomatoes in cast iron.

Some people are simply predisposed to iron deficiency (hence the reason why iron deficient anemia is just as common among meat-eaters as it is among veg*ns.)  You may be one of those people who has to take a supplement regardless of your diet, but definitely have your levels checked before concluding that.

Answer 8

Just rich iron foods is not enough, you also need vitamin B12.

Vitamin B-12 is a vitamin, one of eight B vitamins which is important for the normal functioning of the brain and nervous system, and for the formation of blood.

The Vegan Society, the Vegetarian Resource Group, and the Physicians Committee for Responsible Medicine, among others, recommend that vegans either consistently eat foods fortified with B-12 or take a daily or weekly B-12 supplement. Fortified breakfast cereals are a particularly valuable source of vitamin B-12 for vegetarians and vegans.

Answer 9

Spinach and lentil soup.

Answer 10

Iron-rich veg foods include bran flakes, nuts (cashews, almonds) Cream of Wheat, chickpeas, GrapeNuts, beans (kidney, black, lentils, navy, soy, baked, black-eye peas etc), oatmeal, seeds (pumpkin, sunflower), raisins, soybeans, soy milk and other fortified plant milks, prune juice, dates, broccoli, figs, green peas, rice, dark green leafy vegetables such as spinach, tofu, tomato juice, potato baked with skin, enriched pasta, dried apricots, whole wheat bread, etc.