Iron is an essential mineral needed for growth and development, and vegans can find non-heme iron in various plant-based foods such as dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads. Consuming enough iron is especially important for vegans, with the recommended daily intake being 32 milligrams for women and 14 milligrams for men. Low levels of iron can lead to symptoms of anemia and negatively impact physical and mental health.
Here are some vegan-friendly snacks that are high in iron:
- Blackstrap molasses: 2 tablespoons contain 7.2 milligrams of iron.
- Lentils: One cup contains 6.6 milligrams of iron.
- Tofu/Tempeh: Half a cup of tofu contains 6.6 milligrams of iron, while one cup of tempeh has 4.5 milligrams.
- Spinach: One cup of cooked spinach contains 6.4 milligrams of iron.
- Beans: Kidney beans, soybeans, and lima beans have the highest iron content among beans.
- Swiss chard: One cup of cooked swiss chard contains 4 milligrams of iron.
Other plant-based iron-rich snack options include various vegetables, fruits, whole grains, nuts, and seeds. To enhance iron absorption from plant foods, it is recommended to consume vitamin C-rich foods alongside iron-rich foods, avoid consuming coffee and tea with meals, soak, sprout, and ferment grains and legumes, use a cast iron pan for cooking, and consume lysine-rich foods.
Some vegan snack ideas high in iron include tofu piccata, crunchy veg and smoked tofu salad, mapo tofu, roast broccoli with lentils and preserved lemon, kidney bean chili, and aubergine dhansak. High-iron vegan breakfast options include berry and nut butter porridge and chocolate, coconut, and raspberry quinoa porridge.
Key Takeaways:
- Vegans can find non-heme iron in various plant-based foods.
- Recommended daily intake of iron for women is 32 milligrams, and for men is 14 milligrams.
- Low levels of iron can lead to symptoms of anemia and negatively impact physical and mental health.
- Vegan snacks high in iron include blackstrap molasses, lentils, tofu/tempeh, spinach, beans, and Swiss chard.
- To enhance iron absorption from plant foods, consume vitamin C-rich foods alongside iron-rich foods and avoid consuming coffee and tea with meals.
- Some vegan snack ideas high in iron include tofu piccata, crunchy veg and smoked tofu salad, and roast broccoli with lentils and preserved lemon.
Vegan Snacks High in Iron
Iron is an essential mineral needed for growth and development. Vegans can find non-heme iron in various plant-based foods such as dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads. It is important for vegans to consume enough iron, with the recommended daily intake being 32 milligrams for women and 14 milligrams for men. Iron plays a vital role in blood production, physical health, and mental health, and low levels can lead to symptoms of anemia.
Some vegan-friendly snacks high in iron include:
| Snack | Iron Content (per serving) |
|---|---|
| Blackstrap molasses | 2 tablespoons contain 7.2 milligrams of iron |
| Lentils | One cup contains 6.6 milligrams of iron |
| Tofu/Tempeh | Half a cup of tofu contains 6.6 milligrams of iron, while one cup of tempeh has 4.5 milligrams |
| Spinach | One cup of cooked spinach contains 6.4 milligrams of iron |
| Beans | Kidney beans, soybeans, and lima beans have the highest iron content among beans |
| Swiss chard | One cup of cooked swiss chard contains 4 milligrams of iron |
Other vegan foods high in iron include various vegetables, fruits, whole grains, nuts, and seeds. To enhance iron absorption from plant foods, it is recommended to consume vitamin C-rich foods alongside iron-rich foods, avoid consuming coffee and tea with meals, soak, sprout, and ferment grains and legumes, use a cast iron pan for cooking, and consume lysine-rich foods.
Some vegan snack ideas high in iron include tofu piccata, crunchy veg and smoked tofu salad, mapo tofu, roast broccoli with lentils and preserved lemon, kidney bean chili, and aubergine dhansak. High-iron vegan breakfast options include berry and nut butter porridge and chocolate, coconut, and raspberry quinoa porridge.
Including these vegan snacks high in iron in your diet can help boost your health and ensure you meet your iron requirements.
Plant-Based Iron-Rich Snack Ideas
Some vegan snack ideas high in iron include tofu piccata, crunchy veg and smoked tofu salad, mapo tofu, roast broccoli with lentils and preserved lemon, kidney bean chili, and aubergine dhansak.
If you’re looking for something quick and easy, try snacking on dried fruits such as apricots, figs, and raisins, which are also high in iron. You can also enjoy a handful of nuts, such as almonds, cashews, or pistachios, or make a trail mix with nuts, seeds, and dried fruits.
For a savoury option, roasted chickpeas or edamame are great choices. You can also make a hummus dip with chickpeas, tahini, lemon juice, and garlic, and pair it with some raw veggies like carrots, celery, and cucumber. Or, try a vegan nut cheese spread with whole grain crackers or rice cakes.
For a sweet treat, try making a smoothie bowl with spinach, banana, and nut butter, and top it with some iron-rich chia seeds. You can also make a vegan chocolate mousse with avocado, cocoa powder, and dates, or bake some iron-rich oat and nut bars.
These healthy vegan snack options are not only delicious but also packed with iron to help boost your health and meet your iron requirements.
Additional Sources of Iron in a Vegan Diet
Other vegan foods high in iron include various vegetables, fruits, whole grains, nuts, and seeds. Vegetables such as kale, collard greens, and broccoli are high in iron, as are dried fruits like apricots and raisins. Whole grains such as quinoa and brown rice are also good sources of iron, as well as nuts and seeds like pumpkin seeds and cashews.
For a tasty and iron-rich snack, try roasted chickpeas or a trail mix containing a variety of nuts and seeds. Vegan dark chocolate can also be an iron-rich treat, with some brands containing up to 35% of the recommended daily intake per serving.
It is important to note that while these foods are high in iron, the iron may not be as easily absorbed by the body as heme iron found in animal products. To enhance iron absorption, it is recommended to consume vitamin C-rich foods alongside iron-rich foods, avoid consuming coffee and tea with meals, soak, sprout, and ferment grains and legumes, use a cast iron pan for cooking, and consume lysine-rich foods.
Incorporating these iron-rich vegan treats into your diet can help ensure you meet your daily iron requirements and improve your overall health.
Tips to Enhance Iron Absorption
To enhance iron absorption from plant foods, it is recommended to consume vitamin C-rich foods alongside iron-rich foods. This is because vitamin C helps your body absorb iron more efficiently. Examples of vitamin C-rich foods include citrus fruits, strawberries, bell peppers and broccoli.
Avoid consuming coffee and tea with meals as they contain compounds that can inhibit iron absorption. Instead, drink these beverages between meals.
Soaking, sprouting, and fermenting grains and legumes can also increase iron absorption. This process breaks down phytic acid, which can interfere with iron absorption. Moreover, cooking in a cast iron pan can also help increase the iron content of your food
Incorporating lysine-rich foods can also enhance iron absorption. Lysine is an amino acid that plays an essential role in the absorption of minerals, including iron. Foods high in lysine include quinoa, tempeh, tofu, and legumes.
By following these tips, you can make the most out of your plant-based iron-rich snacks and ensure you meet your iron requirements.
Conclusion
Including these vegan snacks high in iron in your diet can help boost your health and ensure you meet your iron requirements. As a vegan, it is crucial to consume enough iron to maintain good physical and mental health. Low levels of iron can lead to symptoms of anemia, which can affect your daily life, including your energy levels and concentration.
Eating a variety of plant-based iron-rich snacks, such as blackstrap molasses, lentils, tofu/tempeh, spinach, beans, and swiss chard, can help you meet your daily iron requirements. Moreover, consuming lysine-rich foods, using a cast-iron pan for cooking, and avoiding coffee and tea with meals can enhance iron absorption from plant-based foods.
Next time you’re looking for a healthy vegan snack option, consider trying some of the high-iron vegan snack ideas mentioned, such as tofu piccata, crunchy veg and smoked tofu salad, mapo tofu, roast broccoli with lentils and preserved lemon, kidney bean chili, and aubergine dhansak. Or, try some of the iron-packed vegan breakfast options, such as berry and nut butter porridge and chocolate, coconut, and raspberry quinoa porridge.
Remember, by incorporating these best vegan snacks for iron intake into your daily diet, you can boost your health and maintain your overall well-being.
FAQ
Q: What are some vegan snacks that are high in iron?
A: Some vegan snacks high in iron include blackstrap molasses, lentils, tofu/tempeh, spinach, beans, and Swiss chard.
Q: What are some vegan snack ideas high in iron?
A: Vegan snack ideas high in iron include tofu piccata, crunchy veg and smoked tofu salad, mapo tofu, roast broccoli with lentils and preserved lemon, kidney bean chili, and aubergine dhansak. High-iron vegan breakfast options include berry and nut butter porridge and chocolate, coconut, and raspberry quinoa porridge.
Q: Are there other sources of iron in a vegan diet?
A: Yes, other sources of iron in a vegan diet include various vegetables, fruits, whole grains, nuts, and seeds.
Q: How can I enhance iron absorption from plant foods?
A: To enhance iron absorption from plant foods, it is recommended to consume vitamin C-rich foods alongside iron-rich foods, avoid consuming coffee and tea with meals, soak, sprout, and ferment grains and legumes, use a cast iron pan for cooking, and consume lysine-rich foods.