It’s always a good idea to stick to the vegan diet because it’s high in nutrients and has the potential to lower your risk of certain health conditions. However, it is important to note that vegan food items contain non-heme iron which though healthier than heme iron found in animal-based sources is absorbed in small quantities.

And even though research shows that both vegans and non-vegans face the same risk of iron deficiency, as a health-conscious person it’s always wise to be one step ahead of the pack by adding plant-based iron-rich food sources to your diet.

Here’s a look at some good plant-based iron-rich foods.

6. Swiss Chard

Swiss Chard is, no doubt, one of the richest vegan sources of iron. One cup of this green leafy veggie contains about 4 milligrams of the mineral representing roughly about 25 percent of the daily value for women. What’s more, Swiss chard is packed with Vitamin C which is well-known for boosting the rate at which non-heme iron is absorbed into your body.

5. Beans

Want to bump up your iron intake? Beans like kidney beans, lima beans, and soybeans can do the trick. A single cup of kidney beans for instance contains as much as 5.2 milligrams of iron which is enough to contribute to almost 60 percent of the daily recommended levels for adults. Lima beans and soybeans contain 4.5 milligrams of the mineral each making them fantastic non-animal sources of iron too.

4. Spinach

Often ranked among the most nutritious foods on the planet, spinach clocks in at roughly 6.4 milligrams of iron per cup. As such it trumps most other vegetables in this regard and yet still contains Vitamin C along with other vitamins that significantly improve the rate at which this crucial mineral is absorbed in the body. And the best part? Spinach is low in calories making it an easy-to-use, leafy green source of iron.

3. Tofu/Tempeh

Tofu and tempeh are both made from soybeans. And as you can imagine, they share quite a few similarities in their nutrition profiles. For instance, they are good sources of protein, vitamins, and a variety of minerals, iron included. Tofu is particularly rich in iron. Half a cup of it is all it takes to amass a whopping 6.6 milligrams of this vital mineral. Its sibling tempeh boasts 4.5 milligrams of iron per cup.

2. Lentils

Loaded with 6.6 milligrams of iron per cup, lentils are a nutrient powerhouse. In other words, these tiny legumes contain more iron than equivalent quantities of kidney beans and spinach! Yup, you read that right. What’s more, lentils are packed with several B vitamins and minerals including manganese, phosphorous, and potassium. To top it all up, lentils are rich in antioxidants including saponins, tannins, and flavonoids – all of which can help protect your body from the impact of free radicals and toxins.

1. Pumpkin Seeds

Protein-rich, mineral-dense, and fiber-rich are just but a few of the adjectives that can be used to describe the nutritional value of pumpkin seeds. With one cup of these asymmetrically oval seeds containing 9.52 milligrams of iron, it’s easy to see why pumpkin seeds are ranked highly as a vegan-friendly source of iron. And the best part? Pumpkin seeds are easy to eat as they make a great snack.

Conclusion

Much as vegans face the same risk of iron deficiency as non-vegetarians, you could be falling short of your recommended daily intake if you fail to take the right food items. Foods like pumpkin seeds, lentils, and spinach are just but a few of the highly sought-after plant-based iron-rich foods. Other than increasing your intake of such food items, it’s also advisable to increase your Vitamin C intake to help boost iron absorption.