Feel Tired All the Time? Try These Vegan Iron Sources

Posted by Calvin on October 04, 2024

Want to avoid feeling tired all the time, getting cold hands and feet, and dealing with headaches and dizziness? Make sure you get enough iron! As with all other vitamins and minerals, you can get all the iron you need (8 to 18 mg per day is recommended for adults) while eating vegan—and pairing it with vitamin C–rich foods like fruits and veggies makes it even easier to absorb. Try including these vegan iron sources in your diet:

Lentils

These little legumes are powerful af—1 cup of cooked lentils offers 6.6 mg of iron. They’re also rich in protein, fiber, and other essential nutrients.

Spinach

Did you know that 3 cups of spinach has more iron than an 8-ounce steak? 🤯 Tell that to the meatheads next time they try to spit lies about how nutritious vegan food is.

Oats

Besides iron, oats are a great source of vitamin B₁, magnesium, and zinc. You can find oats at basically any dollar store, making them a super-affordable source of iron.

Quinoa

Add quinoa to the list of whole grains (like oats) that pack an iron-heavy punch. One cup of cooked quinoa contains 2.8 mg of iron, making this food a must-have.

Tofu

We could write an entire article about our love for tofu (actually, we did 😅). This versatile food is chock-full of iron, with about 3.4 mg in a half-cup serving, and it contains isoflavones, which may help reduce the risk of developing chronic diseases.

Beans

Beans are low-key one of the most nutritious foods, and they work in all kinds of cuisines. For the biggest dose of iron, go with white, kidney, or pinto beans. 

Peas

Peas also work great in a bunch of different dishes and provide iron, protein, and other essential nutrients. Cook up 1 cup of peas to get 2.1 mg of iron.

Sweet Potatoes

As a fave fall veggie, sweet potatoes already have a warm place in our hearts. And now it turns out they’ve been giving us iron this whole time? 😍 What studs.  

Chickpeas

Like other legumes, chickpeas are iron-rich powerhouses. One cup of cooked chickpeas has 4.7 mg of iron, so never shy away from adding them to salads, sandwiches, chili, or any other meals.

Broccoli

Broccoli has unmatchable aura—it has both iron and vitamin C, which naturally helps us absorb iron. Plus, it provides protein, potassium, and sulforaphane, which is known for its cancer-fighting properties.

Dark Chocolate

Just when you feel like you can’t catch a break, you find out that dark chocolate is a great source of iron. 😩🙏 Double-check the list of ingredients on any dark chocolate you buy to make sure it doesn’t contain dairy or eggs, and dig in—you def deserve it.

Heart of Palm

Have you ever heard of heart of palm? It’s a veggie from the inner core of palm trees that works really well as a base for vegan fish, scallops, and similar foods—and it’s packed with iron.

Cast-Iron Pans

No, srsly. 😶 Every time that you cook something (especially something rich in vitamin C) in a cast-iron pan, your food gets a boost of iron.

Supplements

Even if you’re eating all the right things, you may not always get 100% of the nutrients you need. (This goes for nonvegans, too.) Cover all your bases by taking iron and other vegan supplements. 

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We can get everything we need from vegan food—including what it takes to become bigger, stronger, faster, and leaner. Check out our vegan power guide to see how you can reach your fitness goals without harming animals: