Iron Foods List Vegan. Vegetarian and vegan sources of iron include beans, lentils, tofu, dark leafy greens, dark chocolate, whole grains, mushrooms, seeds, nuts, pumpkin, squash, and salad greens. Spinach and other leafy greens) have a lot of iron per calorie, but very little per 100 grams, meaning you need to eat a ton of them to get a lot of iron.good if you’re trying to lose weight.
Iron deficiency is the most common nutrient deficiency in the world. Feb 10, 2020 · modified: As an added bonus, all of these contain vitamin c, which greatly improves the absorption rate of iron.
Food rich in vitamin c include orange juice, broccoli, strawberries, and red peppers.
For information, see the section on iron absorption. Reduce your intake of saturated fats, cholesterol, pesticides, and hormones, and increase your iron intake by eating the following vegan foods. Iron in plant foods such as lentils, beans, and spinach is nonheme iron. Legumes, including beans, peas and lentils, are great sources of iron.