Introduction: Iron is an essential mineral that our body needs to function properly. It is important for the formation of hemoglobin, which carries oxygen throughout the body. Vegan diets can be low in iron, as plant-based sources of iron are not as easily absorbed by the body as animal-based sources. However, there are many vegan foods that are high in iron and can help meet your daily requirements. In this article, we will be discussing 10 vegan foods high in iron that you should add to your diet.

Spinach

Spinach is a great source of iron, with 3.2 milligrams of iron per cup. It is also a good source of vitamin C, which helps with the absorption of iron.

Lentils

Lentils are high in iron, with 6.6 milligrams of iron per cup. They are also a good source of protein and fiber, making them a great addition to any meal.

Tofu

Tofu is a versatile food that can be used in a variety of dishes. It is high in iron, with 6.6 milligrams of iron per cup. It is also a good source of calcium and protein.

Chickpeas

Chickpeas are a great source of iron, with 4.7 milligrams of iron per cup. They are also high in protein and fiber, making them a filling and nutritious addition to salads, soups, and stews.

Quinoa

Quinoa is a complete protein and a great source of iron, with 2.8 milligrams of iron per cup. It is also high in fiber, making it a great food for promoting digestion.

Cashews

Cashews are a great source of iron, with 1.9 milligrams of iron per ounce. They are also a good source of healthy fats and can be used in a variety of recipes, from vegan cheese to creamy sauces.

Pumpkin Seeds

Pumpkin seeds are high in iron, with 2.5 milligrams of iron per ounce. They are also a good source of magnesium and zinc, making them a great food for promoting overall health.

Blackstrap Molasses

Blackstrap molasses is a great source of iron, with 3.6 milligrams of iron per tablespoon. It is also a good source of calcium and potassium, making it a great food for promoting bone and muscle health.

Dark Chocolate

Dark chocolate is a surprising source of iron, with 3.3 milligrams of iron per ounce. It is also a good source of antioxidants and can help promote heart health.

Oatmeal

Oatmeal is a great source of iron, with 1.7 milligrams of iron per cup. It is also high in fiber and can help promote digestion.

Adding these 10 vegan foods high in iron to your diet can help ensure that you are meeting your daily iron requirements. Remember that vitamin C can help with the absorption of iron, so try to pair these foods with vitamin C-rich foods like citrus fruits, bell peppers, and broccoli. If you are still struggling to get enough iron in your diet, consider taking an iron supplement.

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