ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

8 Vegan Sources of Iron That Aren't Spinach

Updated on October 31, 2015

We all know red meat and shellfish are the best sources of iron. But what if you avoid meat and fish completely? Most likely, you're going to struggle to get your daily quota of iron, and that can lead to anaemia and constant fatigue. Amazingly though, almost 80% of the world's population can be considered deficient - so whether you're a vegan or an all-out meat-eater, it probably wouldn't hurt to take a look at your iron consumption.

When we think about vegetarian iron sources, most of us jump straight to spinach. But love it or hate it, I'm sure we can all agree it's time to look a little further.

Here are 8 sources of non-heme iron that are totally suitable for vegans, vegetarians and carnivores alike. And Pop Eye's favourite is nowhere in sight!

Farmer's market vegetables.
Farmer's market vegetables. | Source

1. Turmeric

We've all heard about the nutritional and medicinal benefits of this wonder-spice, but did you know it's high in iron, too? Just one tablespoon contributes 16% of your recommended daily intake. Not too bad, right?

Try adding turmeric to curries, rice, or dissolve it with honey and cinnamon in a steaming mug of hot almond milk for a delicious and healthy alternative to hot chocolate.

Other herbs and spices that provide a good hit of iron include cumin, dried thyme and parsley.

Ground turmeric
Ground turmeric | Source

2. Green Peas

Not many of us think of this old fashioned side as a nutritional powerhouse, but green peas are not only high in protein, but also a wide range of vitamins and minerals. A 200g serve of peas will proved 16% of your daily iron needs.

So just because you're not such a fan of roast lamb anymore, don't skip the minted peas at grandma's!

Green peas
Green peas | Source

3. Baked Potatoes

Talking of roast dinner, the humble potato is another fantastic source of iron that often goes unnoticed. A single baked potato provides a whopping 23% of your daily iron needs. Don't forget to leave the skin on - that's where a lot of the nutrition comes from!

Raw red and white potatoes.
Raw red and white potatoes. | Source

4. Mushrooms

Mushrooms are often called the poor man's meat, and there's good reason for it! Not only do they provide a fantastic, rich flavour that beats chicken any day, one cup of mushrooms will provide 15% of your daily iron needs.

Dry them sautéed with spinach and garlic as part of your breakfast, or with rice in a simple but delicious risotto.

Raw brown mushrooms.
Raw brown mushrooms. | Source

5. Dried Apricots

Dried apricots are not only a yummy snack, they're packed full of nutrients. 100g provides 15% of your iron RDI.

Go easy on them, though. They're also a great source of sugar!

Other dried fruits high in iron include dried peaches and prunes.

Dried apricots and prunes (dried plums).
Dried apricots and prunes (dried plums). | Source

6. Quinoa

Quinoa is well known for being one of very few complete vegetarian proteins (others include soybeans and buckwheat). But did you know it's also rich in iron, with 200g contributing 16%?

Try quinoa in a salad, or check out my yummy recipe for Sweet Potato and Quinoa mash.

Mixed red and white cooked quinoa.
Mixed red and white cooked quinoa. | Source

7. Soy Beans

Talking of soy, these beans are also a great source of iron. One cup of cooked beans provides an incredible 49% of your daily iron. And this means that all soy products, whether it's tofu, soy milk or tempeh, are also great places to find a little more iron.

Tofu (soy bean curd).
Tofu (soy bean curd). | Source

8. Lentils

One cup of lentils contains 37% of your daily iron needs. Toss dried red lentils into soups, stews and even add them to rice. Once cooked, they're soft with a subtle nutty flavour, and take on the flavour of whatever they're cooked with. Lentils are also a great source of protein, fibre, and a huge array of vitamins and minerals.

Dried red lentils, uncooked.
Dried red lentils, uncooked. | Source

So there you have it. 8 great nutritional foods we could all be eating to get a little more iron in our diets. What are your favourites? Do you know of any other good vegan sources of iron? Let us know in the comment section below.

Do you eat meat and animal products?

See results

Comments

    0 of 8192 characters used
    Post Comment

    • MsDora profile image

      Dora Weithers 

      2 years ago from The Caribbean

      Courtney, you give really good information. More mushrooms and skin-on potatoes for me. Thank you very much.

    • Courtney Linuza profile imageAUTHOR

      Courtney Linuza 

      2 years ago from Riga, Latvia

      Thanks Alphadogg16! Glad that you found it informative. Sounds like you have a pretty impressive diet! Is it something you do intentionally, or do you just happen to eat these foods because you like them?

    • Alphadogg16 profile image

      Kevin W 

      2 years ago from Texas

      This is a pretty good and informative list of sources of iron Courtney Linuza and I eat all of them pretty much on a regular basis and I'm definitely not a vegetarian/vegan. Thumbs up on your hub.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)