Iron is a trace mineral that is necessary for the proper functioning of the human immune system, according to Dr. James Balch and Phyllis Balch, authors of "Prescription for Nutritional Healing." It also aids in the production of hemoglobin and the oxygenation of red blood cells. An iron deficiency may result in fatigue, brittle bones, digestive problems and dizziness. Several common iron-rich foods are appropriate for a vegan diet, which does not include meats or products derived from animals. Check with your doctor before increasing your iron intake.
Certain Vegetables
According to the Vegetarian Resource Group, dark green, leafy vegetables are abundant sources of iron. These include spinach, kale and greens, such as turnip greens and beet greens. A cup of fresh spinach provides about 6.4mg of iron, while a similar serving of kale offers 1.2mg of this essential mineral.
Avocados
Avocados are fruits grown in Mexico, southern California and other warm areas. According to the World's Healthiest Foods website, a 1 cup serving of avocado contains about 1.5mg iron, or about 8 percent of the daily recommended intake. Avocados are also abundant sources of omega-3 fatty acids, which may help lower cholesterol and support heart health.
Soybeans
Soybeans provide a wealth of nutrients, including iron, in the vegan diet. According to the Vegetarian Resource Group, a 1 cup serving of cooked soybeans contains about 8.8g iron. Soybeans are also used to make other vegan, iron-rich foods, including soy milk, tofu and textured vegetable protein.
Legumes and Beans
Although soybeans are important sources of iron in the vegan diet, other types of beans and legumes contain this mineral as well. According to the Vegetarian Resource Group website, a 1 cup serving of lentils contains about 6.6mg iron, while the same serving of black beans provides about 3.6mg. Other iron-rich beans and legumes include pintos, chickpeas and kidney beans.
Other Foods
Several other vegan foods contain iron, according to the Vegetarian Resource Group website. These include potatoes, prune juice, blackstrap molasses, sunflower seeds, raisins and almonds.
References
- "Prescription for Nutritional Healing"; James F. Balch, M.D., and Phyllis A. Balch, C.N.C.; 1997
- Vegetarian Resource Group: Iron in the Vegan Diet
- World's Healthiest Foods: Avocado, Slices
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