{"id":55060,"date":"2016-07-13T11:36:46","date_gmt":"2016-07-13T18:36:46","guid":{"rendered":"https:\/\/www.dherbs.com\/?p=55060"},"modified":"2022-08-22T04:55:50","modified_gmt":"2022-08-22T11:55:50","slug":"how-to-get-iron-on-a-vegan-diet","status":"publish","type":"post","link":"https:\/\/www.dherbs.com\/articles\/diet-nutrition\/how-to-get-iron-on-a-vegan-diet\/","title":{"rendered":"How to Get Iron on a Vegan Diet"},"content":{"rendered":"\n

Let\u2019s dispel one thing right off the bat: a vegan diet can provide just as much, if not more, iron than a non-vegan diet<\/strong>. There are plenty of plant-based foods\u00a0that are iron-rich. By avoiding coffee and caffeinated tea during meals and increasing your legume (lentils, peas, & beans) intake, you\u2019ll be well on your way to fulfilling your daily iron requirement.<\/p>\n\n\n\n

What\u2019s So Important About Iron?<\/h2>\n\n\n\n

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\u00a0and myoglobin. Hemoglobin<\/strong>, found in red blood cells, carries oxygen in the blood to your lungs and all tissues in the body. Myoglobin <\/strong>in muscle stores oxygen for use during exercise. Iron<\/a> 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\u00a0iron than men. Iron is the body\u2019s gold\u00a0and needs to be continually replenished.<\/p>\n\n\n\n

How Much Iron Do You Need?<\/h2>\n\n\n\n

The recommended dietary intake\u00a0of 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<\/strong><\/a>. Some people are naturally deficient in iron or experience events (heavy blood loss during childbirth or period, intestinal disorder that limits the body\u2019s 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.<\/p>\n\n\n\n

Foods that Block Iron Absorption<\/h2>\n\n\n\n

Believe it or not, there are foods that block\u00a0the absorption of iron. Unless the person is truly iron deficient, iron blocking foods won\u2019t have a negative effect when consumed with iron-rich foods. Tannins<\/strong>, which are in tea leaves, red grapes, chocolate, and coffee can block the absorption of iron by 50%<\/strong>. Zinc or manganese supplements, peppermint<\/a>, chamomile<\/a>, egg protein, calcium supplements, and dairy<\/a> foods can also inhibit iron absorption.\u00a0On the other side of that coin, there are foods, like vitamin C<\/a>, 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<\/a>. Below is a list of foods that can help you increase your iron levels.<\/p>\n\n\n\n

List of Iron-Rich Plant-Based Foods<\/h2>\n\n\n\n