How to Get Iron on a Vegan Diet

iron-vegan-diet

Let’s dispel one thing right off the bat: a vegan diet can provide just as much, if not more, iron than a non-vegan diet. There are plenty of plant-based foods that are iron-rich. By avoiding coffee and caffeinated tea during meals and increasing your legume (lentils, peas, & beans) intake, you’ll be well on your way to fulfilling your daily iron requirement.

What’s So Important About Iron?

Every living cell, be it in a plant or animal, has iron, which is an essential element. The iron in your body is primarily found in two proteins: hemoglobin and myoglobin. Hemoglobin, found in red blood cells, carries oxygen in the blood to your lungs and all tissues in the body. Myoglobin in muscle stores oxygen for use during exercise. Iron is also needed for red blood cell production. Additionally, iron helps enzyme production and generates energy, which is why a cup of hibiscus tea can help fuel you throughout the day. Did we mention that the immune system depends on iron for physical and mental growth, particularly during childhood? Well, it does and we lose iron by sweating, defecating, urinating, or bleeding, which is why women need more iron than men. Iron is the body’s gold and needs to be continually replenished.

How Much Iron Do You Need?

The recommended dietary intake of iron one requires depends entirely on age, gender, and condition. Since the body cannot produce iron by itself, it is important to have it in your daily diet, otherwise you could become iron deficient. Some people are naturally deficient in iron or experience events (heavy blood loss during childbirth or period, intestinal disorder that limits the body’s ability to hold iron, or too much exercise without increasing iron intake) that cause a loss of iron. If you lack iron in your diet, you may be easily fatigued, experience headaches, be grumpy, or have decreased energy.

Foods that Block Iron Absorption:

Believe it or not, there are foods that block the absorption of iron. Unless the person is truly iron deficient, iron blocking foods won’t have a negative effect when consumed with iron-rich foods. Tannins, which are in tea leaves, red grapes, chocolate, and coffee can block the absorption of iron by 50%. Zinc or manganese supplements, peppermint, chamomile, egg protein, calcium supplements, and dairy foods can also inhibit iron absorption. On the other side of that coin, there are foods, like vitamin C, that boost iron levels. Eating 63 milligrams of vitamin C (1 navel orange) during a meal can triple the iron absorption from plant-based foods. Below is a list of foods that can help you increase your iron levels.

List of Iron-Rich Plant-Based Foods:

  • Sesame Seeds
  • Pumpkin Seeds
  • Sunflower Seeds
  • Lentils
  • Spinach
  • Chickpeas
  • Lima Beans
  • Kidney Beans
  • Swiss Chard
  • Quinoa
  • Beet & Turnip Greens
  • Bok Choy
  • Kale
  • Brussels Sprouts
  • Cashews
  • Almonds
  • Peas
  • Quinoa
  • Watermelon
  • Broccoli

Iron is a crucial part of your diet and is readily available for vegans and vegetarians. Don’t ever let anyone say that eating meat is the only way you can get your daily dose of iron. There’s no need to fret because lots of plant-based foods have the iron you need.

2016-07-13T11:36:46+00:00

Related Questions

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    Q: I would like to know if it's ok to take a Multi-vitamin pill? I am only asking because it has iron in it. I have heard it's not good to take iron, because your body already has iron. Can I take a Multi-vitamin pill without iron, or just take a small dosage, or one pill of a Multi-vitamin supplement with iron?

    A:

    I'd recommend to stay away from iron supplements on the market. Only take organic iron supplements (herbal-based) e.g. Dherbs.com Iron Phosphate Formula. Our Electric Greens Cell Food would supply both minerals and iron.

    Product Links:
    Iron Phosphate
    Electric Greens Cell Food

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    Q: Thanks once again for your prompt response. Also, what about the iron extract? When I read your article on sickle cell, I ask the "doctor" some questions regarding iron and to my amazement, she could not answer properly and tried to make me think I was crazy and uninformed. But it backfired on her due to your educational articles. I LOVE YOU!! KEEP DOING WHAT YOU'RE DOING. EDUCATING THE WORLD!!!!! Peace & love for sure!!

    A:

    The Iron Extract is good too, Beloved! Herbs are noble and will help your child - guaranteed! And THANK YOU so much for showing so much love! I love you too, Beloved, and am thankful for your support and patronage of Dherbs.Com! God bless you, Beloved!

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    Q: I recently received my order for several vitamin supplements suggested. I am taking all of them except the IRON PHOSPHATE FORMULA. I had a concern about it causing constipation. After two days I stopped taking it. Either it was a coincidence or maybe not but I had trouble having a bowel movement. 2) After I stopped that second day, I heard from Dr. Oz on Oprah that post-menopausal women should not take iron.

    A:

    Our IRON PHOSPHATE FORMULA could never cause constipation. It is 100% natural! It appears you have created constipation through your mind. PLEASE, PLEASE, PLEASE read our MENTAL SCIENCE MANUAL! so you can use your mind to heal and not make yourself sick!

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    Q: My doctor prescripts for my condition DILTIAZEM CD 180MG twice a day; I check my pressure 3 times a day normal reading are 141/80. I don't want to take a pill rest the rest of my life. I read this drug is very dangerous over long use of time. What can I take naturally for this high blood pressure issue. My diet consist of mostly whole foods and organics from the local farms. This has also brought a new condition of low iron. I am trying to eat more foods which contain natural iron, and the doctors are trying to write a new script for me but I turned that down for now. PLEASE HELP!

    A:

    Perform our Full Body Detox first and foremost. After you finish the 20 day regimen, take 3 capsules daily of the following formulas: Cardiovascular Formula and Circulation Aid.

    For low iron, we recommend our Iron Formula, Electric Greens, and Vitamin C formula.

    Read some of our articles too on our site under ARTICLES, i.e. Herbs vs. Pharmaceutical drugs.

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    Q: I would like to know more about anemic and low iron. I viewed all the other herbs and couldn’t seem to find anything relating to that field. Please send me some more info on this topic.

    A:

    Read the article â€SICKLE CELL ANEMIA CRISIS†on our website under "articles."

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    Q: Will the IRON PHOSPHATE FORMULA cause me to be constipated? Also should I do the TOTAL WOMAN CLEANSE while taking the iron?

    A:

    OUR IRON PHOSPHATE FORMULA IS ALL-NATURAL DERIVED FROM HERBS SO IT WON'T CAUSE CONSTIPATION, BUT THE DRUG VERSION WILL. YOU WON'T NEED THE IRON PHOSPHATE WHILE PERFORMING THE TOTAL WOMAN CLEANSE.

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    Q: My 2-year-old child’s iron was 11, and I was told that it was low in 2007. Just checked it last week it's 9.2 please let me know how I can take it up and keep it up? As a parent it's important that my kids are in good health, and I'm open to any good health suggestions you may have.

    A:

    I suggest Dherbs.Com IRON EXTRACT and KHEMETIAN GOLD. Give to the child everyday!

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    Q: I have been diagnosed with neutropenia and been seeing a hematologist for the last 6 years. He wants to avoid doing a bone marrow biopsy on me if he can. I am also anemic and received a iron infusion about a year ago. I go weekly for a CBC count and Monday I was told that my iron count is low again. The lowest my white blood count has been is in the 700's. I am Afro-American and I know that it's common for our white blood count to run low. I rarely eat red meat. I was a vegetarian until I got pregnant with my son he is now 2 1/2 yrs old. I eat red meat about once a month now. Is there anything that I can take to build up my white blood cells count?

    A: Check out our Blood & Lymphatic Formula to cleanse your blood, and Vitamin C to build up the white blood cell count.

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    Q: Please reply to this (I will not buy from you unless you reply to my email; I want to check some things with you before I buy): 1- Please tell me if the following products in your website can be taken by pregnant women: folic acid, iron phosphate, bioflavonoid formula, iodine phosphate, multi vitamins and minerals, vitamin c formula, b-vitamin complex, iron phosphate tea? 2- I want to buy all the nutrients (vitamins, minerals, etc.) that I need for my baby (I'm 3 months pregnant). If I buy the multi vitamins and minerals, do I need to supplement any additional products that I mentioned above (esp. folic acid, vitamin c, iron, b-vitamin complex)? 3- I also want to buy Eklampein formula, prenatal laxative, prenatal formula, healthy pregnancy, and prenatal tea. Since I can't buy all the products that I mentioned in this email; I need your help to buy less. Because the ones that I will buy; I will buy enough to last me about 5/6 months (so I will still be buying so many from you even if I buy 3 or 4 different products). I don't have enough money; please work with me and tell me which ones I need for complete prenatal care and since I will be buying too many; please give me discount (so I can afford it and take good care of myself and my baby in the same time).

    A:

    Folic acid, iron phosphate, bioflavonoid formula, iodine phosphate, multi vitamins and minerals, vitamin c formula, b-vitamin complex, iron phosphate tea can all be taken by a pregnant woman. You could delete bioflavonoid and B-vitamin complex though and still get necessary nutrition for your pregnancy. And yes, Dherbs.Com will give you a nice discount on a large order. Now here's what I would personally suggest for a great pre-natal regimen: PRE-NATAL FORMULA ELECTRIC GREENS CELL FOOD VITAMIN C FORMULA IODINE PHOSPHATE FOLIC ACID IRON PHOSPHATE FORMULA PRE-NATAL TEA PRENATAL LAXATIVE (optional)

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    Q: Do you have anything to rid my blood of excess IRON?

    A:

    Give our ACTIVATED CHARCOAL a try. The excess iron must be oxide or unnatural iron!

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    Q: I had undiagnosed iron overload for the past 4 yrs. Possibly brain damage has taken place. Can it be reversed?

    A:

    It sure can be reversed!

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    Q: My question is regarding fibroids. I have been told I have had fibroids about the size of someone 3 months pregnant. I have been told there are two in clusters. They gave me the diameters, but I don't have that information at this time. My OB/GYN has told me he believes it is causing me to be slightly anemic. I have been trying some remedies on my own like more exercise and a change in diet. My primary physician does not recommend surgery she has me taking iron ferrous sulfate supplements twice per day to help with my iron count. It seems to be helping. The only problem I have with taking the iron supplements is that it sometimes causes constipation and I am normally pretty regular. I usually eliminate 2 times per day sometimes 3. My OB/GYN on the other hand keeps pushing for me to having surgery.& amp; nbsp; They had me take BC pills, however I took myself off of them because they made me sick. I took them only for 6 months. I'm 45 and have never taken BC pills ever and I don't want to start now. I've never been pregnant. I flow heavy on my 2nd and 3rd day heavy and after that it is manageable. My cycle has improved however I want to reduce the flow on those days if possible and of course dissolve the fibroid if at all possible. Doctors tell me they won't go away unless removed. I used to be on my cycle for 7 days and 4 of those days were heavy. Now I'm normally on for 4 days and only the 2nd and 3rd day are heavy. I know that as I reach menopause they may shrink in size, however I'm still aways off from that. I eat no red meat however I do eat fish and poultry. I eat a pretty good balance of vegetables and fruits, mostly raw and steamed. I drink lactaid milk. I don't eat much dairy except cheese and eggs occasionally. I do have a weakness, I love potato chips. I know this is not good. I can feel the fibroid get bigger when I eat them. When I stop for a period of time it decreases in size. At least I feel like it does. I'm not a sugar craver, however during the week before my cycle I'll crave sweets. I usually resist. I feel it's my diet that has caused the fibroids as well as every female in my family has had a hysterectomy due to fibroids. I think it is also hereditary as well. Whatever the case I'd like to know what regimen can you put me on that will help me? The goal is to reduce or dissolve the size of the fibroid so it is not affecting my iron level. I'm also starting to see my abdomen get bigger when I've always had a flat stomach. Perhaps this is me just getting older, however I think it's the fibroids. Constant low levels over time can't be good. I hope I have provided you enough information to give me your recommendation. If not please feel free to e-mail me for any additional information you need. I'm looking for a natural cure. Outside of this condition I'm in very good health. No problem with weight, high blood pressure or high cholesterol. I'm pretty athletic and active as well. Please advise. I look forward to your recommendation.

    A:

    I remember just recently e-mailing you on this inquiry. Your diet MUST CHANGE! Consider full fledged RAW FOODS and VEGAN diet during your healing transition. Lactaid milk is HORRIBLE for you. Did you read our â€FIBROID TUMORS†article?????? You need to keep on performing FULL BODY DETOX followed by Fibroid Buster kit and regimen, back to back! Continuously! Detoxing must become a lifestyle for you! For iron, consider Dherbs.Com IRON PHOSPHATE FORMULA and MOON CYCLE FORMULA. Also, consider a telephone consultation because time is greatly limited in writing back in response to inquiries. There is much healing for you, Beloved!

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    Q: I started taking iron supplements and for some reason I get dizzy... is that normal?

    A:

    THIS IS NOT NATURAL! Check out our natural and plant-based IRON PHOSPHATE FORMULA!

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    Q: I have been suffering with fibroids for 3 yrs, with anemic or low iron. Can you help me?

    A:

    RESPONSE: Look into: FULL BODY DETOX FIBRIOD BUSTER CLEANSE AND REGIME IRON PHOSPHATE FORMULA Please read our health article on fibriods â€FIBROID TUMORS†(for educational purposes).

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    Q: Hi Dherbs.com, My question is regarding fibroids. I have been told I have had fibroids about the size of someone 3 months pregnant. I have been told there are two in clusters. They gave me the diameters, but I don't have that information at this time. My OB/GYN has told me he believes it is causing me to be slightly anemic. I have been trying some remedies on my own like more exercise and a change in diet. My primary physician does not recommend surgery she has me taking iron ferrous sulfate supplements twice per day to help with my iron count. It seems to be helping. The only problem I have with taking the iron supplements is that it sometimes causes constipation and I am normally pretty regular. I usually eliminate 2 times per day sometimes 3. My OB/GYN on the other hand keeps pushing for me to having surgery. They had me take BC pills, however I took myself off of them because they made me sick. I took them only for 6 months. I'm 45 and have never taken BC pills ever and I don't want to start now. I've never been pregnant. I flow heavy on my 2nd and 3rd day heavy and after that it is manageable. My cycle has improved however I want to reduce the flow on those days if possible and of course dissolve the fibroid if at all possible. Doctors tell me they won't go away unless removed. I used to be on my cycle for 7 days and 4 of those days were heavy. Now I'm normally on for 4 days and only the 2nd and 3rd day are heavy. I know that as I reach menopause they may shrink in size, however I'm still always off from that. I eat no red meat however I do eat fish and poultry. I eat a pretty good balance of vegetables and fruits, mostly raw and steamed. I drink lactaid milk. I don't eat much dairy except cheese and eggs occasionally. I do have a weakness, I love potato chips. I know this is not good. I can feel the fibroid get bigger when I eat them. When I stop for a period of time it decreases in size. At least I feel like it does. I'm not a sugar craver, however during the week before my cycle I'll crave sweets. I usually resist. I feel it's my diet that has caused the fibroids as well as every female in my family has had a hysterectomy due to fibroids. I think it is also hereditary as well. Whatever the case I'd like to know what regimen can you put me on that will help me? The goal is to reduce or dissolve the size of the fibroid so it is not affecting my iron level. I'm also starting to see my abdomen get bigger when I've always had a flat stomach. Perhaps this is me just getting older, however I think it's the fibroids. Constant low levels over time can't be good. I hope I have provided you enough information to give me your recommendation. If not please feel free to e-mail me for any additional information you need. I'm looking for a natural cure. Outside of this condition I'm in very good health. No problem with weight, high blood pressure or high cholesterol. I'm pretty athletic and active as well. Please advise. I look forward to your recommendation. Also, how much per month will these products cost and how many months do the kits last? How do you recommend I buy them? By kit or individual? Thank you for your time!

    A:

    I recommend you perform the FULL BODY DETOX kit followed by the FIBRIOD BUSTER CLEANSE AND REGIME. Perform them back to back. Take a break for about a month and perform both of them again. Six weeks on and six weeks off. While your off of these 2 kits, take individual formulas of IRON PHOSPHATE FORMULA, FIBRIOD BUSTER, and MOON CYCLE FORMULA. In re iron, you are taking POISON! The kind of iron you are taking is poisonous and mixes with sulfur in your body which creates constipation. I suggest Dherbs IRON PHOSPHATE FORMULA which is 100% all-natural with absolutely no adverse side effects! Also, you have to improve your diet. Nothing greatly causes fibroids than DAIRY PRODUCTS! The meat, potato chips, dairy, etc. is filling up your trashbags (tumors). Go VEGAN and RAW FOODS! Start reading some of our free health articles, i.e. â€FIBROID TUMORSâ€, â€WHAT IS RAW FOODSâ€, etc. Dherbs products can greatly help you and you'll see and/or feel the difference (as long as you don't cheat on your diet). There is much help for you!

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    Q: I have a sensitivity to wheat, mushrooms, spinach etc. However, I am interested in your VITAMIN C FORMULA, IRON PHOSPHATE FORMULA and MALE HORMONAL FORMULA. Are these products safe for me. I also have a gluten intolerance.

    A:

    All of our products are wheat free and none of your food sensitivities should be triggered by our formulas.

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    Q: I am on day 17 of the Full Body Detox. It has been wonderful, although I have slipped up and made some bad food choices I have been able to stick to eating salads and Fruit and nuts. I have lost 5 pounds overall. I have Cogan's Syndrome. I stopped taking my azathioprine, Iron pill, and fish oils while on the Detox. I feel great aside from my Tinnitus in my left ear is ringing tremendously loud. Other than that I feel great. My skin looks so much better. My prednisone steroid hump in my back has gone away. My teeth look whiter. My eyes are whiter. Blemishes are gone. I just don't know what to do after I am done with this detox. I know that I need to continue with this particular diet because it is good to & for me. I can do that, however I just don't want to have low iron, tinnitus, or vertigo spells. What would you recommend I take after the full body cleanse. My mother has seen a difference in me and so has my husband. I love this, I can't wait to see my rheumatologist so he can tell me that my Cogan's Syndrome is in remmission. What should I do next?

    A:

    Thank you for sharing this with us. We're so happy to hear that the cleanse is going well for you. We suggest trying the Ear Oil to help bring relief from tinnitus. You can also try the Joint Aid and the MSM Sulfur to help specifically help address arthritis. If you're experiencing eye issues from Cogan's Syndrome we suggest using the Eye Formula. Continuing with a balanced diet is best as it is responsible for some of the success you were able to achieve with the cleanse. We suggest consuming two raw meals a day and one of your choice to help continue the healing process.

    Please take the time to read the article:

    Arthritis-http://www.dherbs.com/articles/causes-arthritis-34.html

    Product Links:

    MSM Sulfur -http://www.dherbs.com/store/msm-sulfur-p-49.html

    Joint Formula - http://www.dherbs.com/store/f-formula-p-42.html

    Eyes Formula -http://dherbs.com/store/eyes-formula-p-28.html

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    Q: Hi, I have two large bumps in my pubic area that my doctor said it's from an infection of my hair follicles caused by my squeezing and picking of ingrown hairs. The bumps sometimes get swollen and irritated and sometimes allow puss to be extracted. I had the problem 3 months prior to seeing a doctor. He wants me to take antibiotics and I don't want too but the problem is not healing by itself. What do you suggest? (I've recently used your FULL BODY DETOX and ANTI-VIRAL CLEANSE AND REGIMENand currently uses your IRON PHOSPHATE FORMULAand THYROID FORMULA). Thank you for your help!

    A:

    You could simply stop picking at the hairs and also stop worrying about it. It's a prime case of cause and effect! It's ready to heal. Just stop doing the action that leads to the result! You might want to read my article on "DANGERS OF ANTI-BIOTICS". Those things are useless.

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    Q: I have a kidney disease. Will any of the following products have an affect on my kidneys? IRON PHOSPHATE FORMULA, KIDNEYS AND BLADDER, & MOON CYCLE TEA.

    A:

    YES, THEY'LL HAVE A POSITIVE EFFECT ON YOUR KIDNEYS. HOWEVER, YOU SHOULD CONSIDER PERFORMING THE FULL BODY DETOX BEFORE TAKING THE FORMULAS.

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    Q: I have had gastric by-pass surgery almost 5 yrs ago and take many nutritional supplements (iron, calcium, vitamins D, C, E, B-complex, zinc). Should I discontinue these while on the 20 day Full Body Cleanse?

    A:

    Yes, the Full Body Cleanse formulas contain an abundant amount of naturall occurring vitamins and nutrients. You should discontinue any intake of supplements while cleansing.