Both plant-based and animal-based foods can contain iron. Heme iron, the type found in red meat, poultry and fish, is more readily absorbed by your body than the non-heme iron found in plant food sources, according to the National Institutes of Health, or NIH. However, you can meet the recommended dietary allowance of iron for vegans if you include foods with both vitamin C and iron in your diet.
Leafy Greens
Vitamin C promotes the absorption of iron in the diet. Vegetables that are high in both iron and vitamin C include spinach, turnip greens, bok choy, broccoli, Brussels sprouts and kale. The recommended dietary allowance for vegetarian women prior to menopause is 33 mg daily. For women after menopause and men, the recommendation is 14 mg a day, according to the Vegetarian Resource Group. Dark green, leafy vegetables are a good source of iron for vegans.
Legumes
Most dried bean varieties are good sources of iron for vegans. Options include soybeans, and kidney, lima, navy, pinto and black beans. Lentils also provide iron, packing 6.6 mg per cup, according to the NIH. Pair foods that are high in iron with foods rich in vitamin C such as green peppers, tomatoes, sweet potatoes, white potatoes, cauliflower and berries.
Other Foods
Common vegan staples contain iron. Cashews, almonds, sunflower seeds and sesame seeds help you meet iron requirements in your diet. Dried fruits such as raisins and apricots add iron to the vegan diet, as well. Include whole grains such as oatmeal, enriched pasta and bagels, quinoa, bulgar, whole wheat bread and millet in your diet to up your iron intake. Other iron-rich foods include potatoes, tempeh, prune juice, tahini and tofu, according to the Vegetarian Resource Group.
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