Top 5 Vegan Iron Sources You Should Try

Iron is a micronutrient that helps you get enough oxygen in your bloodstream, which in return, gives you more energy, helps your red blood cells function, and provides better cognitive and physical performance.

People often get iron from meat or poultry options. However, it's a misconception that you can't get enough iron from plant-based sources.

There's a meaningful shift in awareness that is driving people to go plant-based. For some people, it's strictly a health and wellness decision. Other people are giving up meat for the love of animals or the environment. Many others do so for spiritual reasons.

No matter why you decide to go vegan, you need to always make certain you're taking care of your nutritional intake. In addition to making sure you get Vitamin B-12, you'll also need to look for some quality vegan iron source options.

Here are some vegan iron sources you can add to your nutritional intake to make sure you're healthy and strong.

1. Spinach Greens

Spinach is one of the best iron sources that you can add to your food intake. You can prepare a nice, heaping spinach green salad to go alongside some Chik'n patties that are tender and succulent.

Not only will you get about 3 mg of iron with each serving of spinach greens, but it also delivers plenty of potassium, fiber, and protein. A single serving of iron delivers 15% of your daily requirements.

2. Quinoa

Quinoa is yet another excellent iron source that you'll appreciate. It provides almost 3 mg of iron, and can easily be cooked for breakfast, lunch, or dinner.

Quinoa also comes with a complex blend of other quality nutrients, such as:

• Protein
• Fiber
• Fat
• Healthy carbohydrates
• High water content

You can dress quinoa up however you'd like to unlock the flavor in meaningful ways.

3. Lentils

If you're looking for diverse and powerful sources of iron, lentils are yet another great option. A cup of cooked lentils comes with a little less than 7 mg of iron.

They're nutty and flavorful and can be cooked however you'd like. Some other nutrients that you'll get from cooked lentils include:

• Potassium
• Protein
• Magnesium
• Zinc
• B Vitamins

Lentils are calorically dense and will help you fill satiated after eating them.

4. Garbanzo Beans

People looking for the best source of iron for vegans swear by garbanzo beans, also called chickpeas. One cup of garbanzo beans comes with approximately 5 mg of iron.

You can sauté, pan fry, stir fry, and cook these garbanzo beans in several different ways. They come with a unique blend of building blocks, including:

• Vitamin B6
• Potassium
• Protein
• Healthy fats
• Magnesium

You can also get your fill of these nutrients in healthy snacks like hummus.

5. Pumpkin Seeds

Finally, pumpkin seeds are some of the most nutrient-dense foods you can eat. They come with 2 mg of iron per cup. In addition to iron, you'll get plenty of protein, fiber, and magnesium.



You can add these seeds to any fresh fruit and vegetable smoothie to get plenty of these nutrients into your diet. This makes pumpkin seeds the best vegan source of iron for people on the go.

Choosing the Ideal Vegan Iron Sources

Consider these points so that you can start stocking up on the best vegan iron sources available.

Alpha Foods products can help you get the nutritious building blocks you need for a healthy life. The company's products are excellent sources of iron, which can help you get your daily recommended value.

Locate our products in a store near you to find out why people love Alpha Foods.