How to Fix Iron Deficiency

As you continue the life of a Vegan diet, you may notice the lack of iron in your body. If your body lacks iron, you may become more susceptible to anemia which may cause your body to feel a sudden decrease in energy, shortness of breath, headaches, irritability, dizziness, or even weight loss. How can you rectify this?  For meat eaters, they can easily have a piece of steak and be well on their way but you don’t have that option. Luckily, you don’t have to give up the life of a Vegan diet to fix your iron deficiency. There are many plant-based foods that contain an enormous amount of iron. Here are a few protein options to try.

1. Lentils

  • These little tiny seeds are packed in protein! They come in a variety of color and vary in cooking time. Lentils have a very earthy flavor and the smell is quite homey. The most popular way to cook lentils is to make it into a soup. Lentil can be made into great side dishes to eat as well.

2. Soybeans

  • The incredible soybean can be made into tofu, soy milk, edamames. A cup of boiled soybeans can contain about 8.8 milligrams of iron. Have a glass of soybean milk.

3.  Tofu

4. Quinoa

5. Beans  (kidney, lima, pinto)

  • Beans to the mean have as much as 3.6 milligrams of iron in a serving. Try a bean soup or salad. Minestrone soup contains a ton of beans and delicious vegetables. Try a bowl today!

6. Pumpkin Seeds

  •  A handful of pumpkin seeds contains about one milligram of iron. Get them at your local farmers market and snack away!

7. Dried Peaches

  • Can contain as much as 1.6 milligrams of iron. What an excellent source of iron. Feeling a little boring eating just dried peaches? Try making your own trail mix. Mix pumpkin seeds, dried peaches, and any other dried nuts and fruits you enjoy! It’s a healthy way of controlling how much you eat and a healthy snack alternative.

8. Prune Juice

  • Not your grandmother’s juice.. Don’t cringe at it yet! This juice has up to 3 milligrams of iron in a 1 cup serving. Give it a try before you completely write it off.

9. Sun Dried Tomatoes

  • Such a yummy delight. One cup contains up to 30 percent of the recommended daily iron intake. Try them in salads and pasta. Try a sun dried tomato and cremini mushroom angel hair pasta, tossed in olive oil and garlic.

10. Kale

  • Kale has recently become such a popular vegetable to try. I’ve heard of kale soup to kale salad. The easiest way to prepare it is to make Kale chips! You can munch on these at work as a snack or during a late night craving. Drizzle in olive oil and salt, then pop them in an oven at 300 and crisp them up. Yum!

There’s a misconception that vegans are more likely to suffer from iron deficiency than meat eaters. The truth is, vegetarians have a ton of more iron-rich options to choose from that vary in the form of fruits, vegetables, beans, grains, and many more. But if you are feeling a little light-headed or tired, look into the possibility that your body may be lacking iron. Try these 10 great vegetables as a way to boost your iron intake. 

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