Quinoa to beans, 6 iron rich vegan foods for healthy lifestyle

Maintaining a well-balanced vegan diet is not just about cutting out animal products. It is crucial to ensure you're getting all the necessary nutrients for a vibrant and healthy life. Iron, a vital mineral responsible for transporting oxygen throughout the body, is one nutrient that vegans need to pay attention to. Luckily, there's a wide array of plant-based iron-rich foods that can help you meet your nutritional needs while staying true to your vegan lifestyle.

2 things you need to know

• Plant-based iron sources promote vitality and health.
• Combining iron-rich foods with vitamin C enhances absorption.

Leafy greens

Leafy greens like spinach, kale and collard greens are not only packed with essential nutrients but are also rich sources of iron. While they contain compounds that can hinder iron absorption, pairing them with Vitamin C-rich foods can enhance absorption. Squeeze some lemon juice over your sautéed spinach or add strawberries to your kale salad to get the best out of these iron-loaded greens.

(Leafy Greens are rich sources of iron | Image: Shutterstock)

Legumes

Lentils, chickpeas, black beans and kidney beans are legumes that are exceptionally high in non-heme iron, the type of iron found in plant-based foods. These versatile legumes can be incorporated into soups, stews, salads and even veggie burgers, providing a substantial iron boost to your diet.

Dried fruits

Dried fruits like apricots, raisins and prunes offer a convenient and tasty way to increase your iron intake. A handful of these nutrient-dense treats can provide a significant amount of iron, making them an excellent on-the-go snack or a sweet addition to your morning oatmeal.

(Dried Fruits are the way to increase your iron intake | Image: Shutterstock)

Beans

Kidney beans, black beans and pinto beans not only deliver a healthy dose of iron but also offer a generous amount of protein, fibre and other essential nutrients. From hearty bean soups to savoury chilli, beans can be the cornerstone of a nutritionally balanced vegan diet.

Seaweed

Seaweeds like nori and wakame not only bring a unique umami flavour to dishes you eat but also add vitamins and minerals, including iron and calcium, to your diet. Incorporate these oceanic wonders into your salads, sushi rolls or soups for a delightful iron-rich twist.

(Seaweeds bring a unique umami flavour to dishes | Image: Shutterstock)

Fortified cereals and quinoa

Start your day right with iron-fortified cereals, such as oats and whole grain options. These breakfast staples provide an easy and tasty way to ensure you're meeting your iron needs. Quinoa, a versatile pseudo-grain, not only adds a nutty flavour to dishes but also contributes to your iron intake when used as a base for salads, stir-fries or grain bowls.

Incorporating these vegan-friendly iron-rich foods into your diet can help you maintain optimal iron levels. They also add a diverse range of flavours and textures to your diet. Remember, variety is key in ensuring you're getting all the nutrients your body needs for a thriving vegan lifestyle.