Vegan Foods High In Iron Deficiency. Startseite » vegan für anfänger » iron: My vegan readers can increase intake well beyond that by maximizing consumption of beans, soy foods, leafy greens, certain grains (especially quinoa, bulgur, and pearled barley), blackstrap molasses, cashews, and sesame seeds/tahini, among other foods.
Plus, when people ask you how you get your iron you can look them in the eye and say, “from pond scum.” Early symptoms of iron poisoning may include vomiting, nausea, and stomach pain. Iron deficiency is the most common nutrient deficiency in the world.
Vegetarians and vegans should be concerned about the iron status and intake.
Iron in the vegan diet. Soybean is one of the highest iron rich foods. The most telling statistic though regarding iron deficiency is that there is virtually no difference in incidence of iron deficiency anaemia between plant based eaters and omnivores. Half a cup tofu contains 6.6 mg of iron whereas a cup of cooked soybeans.