10 Rich Plant-Based Sources of Iron
One of the concerns of people following a plant-based diet is getting enough iron in their diets. Iron is important for haemoglobin formation in the blood and oxygen transport. Without enough iron, people following a plant-based diet may have anaemia and become fatigued.
People following a plant-based diet only consume non-animal sources of iron, which are not absorbed as readily; therefore, need more sources of iron in their diets in order to obtain enough.
Here is a list of some of the richest sources of iron for a plant-based diet.
Pumpkin and squash seeds - These seeds have almost 15 milligrams of iron per 100-gram serving.
Beans - Soybeans, white beans, lentils, lima, black, and pinto beans are good sources of iron (in descending order). One cup of cooked soybeans has almost 9 milligrams of iron, and 1 cup of cooked white beans has almost 7 milligrams.
Dark, leafy green veggies - Kale, spinach, chard, turnip greens and broccoli are examples of iron-rich leafy greens. Spinach has the most, at 6.4 milligrams per cup cooked.
Nuts and seeds - Many nuts are good sources of iron. Cashews, almonds, sunflower, flax, and sesame seeds are good sources.
Whole grains - Tiny, nutty-flavored quinoa boasts 6.3 milligrams of iron per cup cooked. Whole wheat has 4.6 milligrams per cup.
Blackstrap molasses - Two tablespoons of this dark, sweet liquid have 7.2 milligrams of iron.
Cruciferous vegetables - Brussels sprouts, cabbage, bok choy and broccoli are examples of cruciferous vegetables with iron content. One cup of cooked Brussels sprouts has 1.9 milligrams of iron. Bok choy has 1.8 milligrams of iron per cup cooked.
Cast-iron cookware - Cooking with cast-iron can add iron to the foods cooked in such cookware. Small amounts of iron leach into the food during cooking, and the microscopic size of the molecule aids
