10 Indian Foods That Are Exceptional Vegan Sources of Iron

We are all aware of the crucial nature of iron as a vital mineral for our body. Not only does it aid in the formation of haemoglobin, but it also ensures overall wellness.

Some people assume certain diets like consuming plant-based or vegan food make you deficient in iron; however, this is not true.

To bust this urban myth, we’re here with some plant-based sources of iron for those who wish to live without consuming animal-based products.

But first, let us take a sneak peek at what happens when your body experiences iron deficiency and delve into the deficiency symptoms you must watch out for.

DISCOVER THE EXTENT OF IRON THAT YOU REQUIRE

A widespread nutritional disorder, iron deficiency or anaemia has plagued billions worldwide.

If you wish to ensure you consume your daily recommended iron intake, then read on.

When it comes to females between 19-50 years of age, a daily need for 18mg of iron is advisable, but males of the similar age can consume merely 8mg of iron daily.

Iron is usually found in two forms in foods- heme iron and non-heme iron. Heme iron is found predominantly in animal sources but can also be found in legumes like soybeans. Non-heme iron on the other hand is found in plant foods like whole grains, leafy vegetables, legumes and nuts.

The absorption of iron is key to understanding how much iron is needed in the diet. Heme iron is more easily absorbed by the body compared to non-heme iron.

In fact, people who eat more plants actually consume more iron than others but they also lose more iron than meat eaters (specially menstruating women. Though, iron deficiency is not found more in vegetarians or vegans when compared with meat eaters.

This is why some recommendations like this one which note that those following a vegan diet require 1.8 times additional iron every day need to be researched further.

IRON DEFICIENCY SYMPTOMS TO WATCH OUT FOR

Let’s look at some plant-based sources of iron that we can easily include in our diets.

HEALTHY PLANT-BASED SOURCES OF IRON

1. SOYBEAN TOFU

Crafted mainly from soybeans, Tofu is rich in iron, as just 252gms has 6.8mg of iron. It also is high in protein, calcium and magnesium.

2. WHOLE WHEAT ROTIS OR BREADS

A staple in Indian homes, chapatis or rotis are iron rich. 1 roti has nearly 1.1mg of iron! So, load up on these for your daily meals and get your dose of iron. Skip white bread and opt for 4 slices of whole wheat bread as it gives you 2.4mg of iron. You can make this delectable with two peanut butter sandwiches or a tofu and spinach sandwich!

3. POTATOES

Not only do potatoes offer you fiber, but even 2-3 unpeeled potatoes have 3.2mg iron. Be it sweet potatoes or even regular ones, these are easily consumed in a wide array of delicious dishes.

4. NUTS

We all use nuts for garnishes in many dishes, but even 100gms cashews have 6.7mg iron, which makes cashew milk or cashew butter an excellent option for vegans. Moreover, 100gms peanuts have 4.6mg iron.

5. BASIL SEEDS OR SABJA

Call them Sabja seeds or basil seeds, these are packed with nutrients and minerals. Right from protein and omega-3 fatty acids to being fiber enriched, these are certainly a superfood. They are rich in iron as 1 tablespoon has 1.8mg of iron and it can help you hydrate for it easily absorbs water.

6. SPINACH

Spinach or palak when consumed raw, has 2.7mg of iron for every 100gms. It also offers you vitamin C to aid iron absorption and can taste lovely with vegan palak paneer.

7. BEANS LIKE RAJMA, LOBIA AND KABULI CHANA

When it comes to 1 cup of cooked Indian beans, Rajma-1 cup has 5.2mg of iron, Lobia -1 cup has 4.14mg of iron, while chickpeas -1 cup has 3.7mg of iron!

8. CUMIN

Jeera is often used as a tadka as cumin seeds aid with digestion, help you lose weight and also regulate your blood sugar levels. Merely 1 teaspoon has 1.4mg of iron.

9. DAL OR LENTILS

Take a look at types of cooked lentils and the iron content in one cup of each dal-

Masoor dal- 1 cup has 5.77mg iron

Toor dal-1 cup has 4.32mg of iron

Moong dal -1 cup has 4.3mg of iron

Chana dal -1 cup has 3.6mg of iron

Urad dal -1 cup has 1.8mg of iron

10. MUSHROOMS

1 cup of these edible fungi has 3mg of iron, which is close to 15% of the daily requirement of iron! Keep it in the sun for 15 minutes before cooking to up the Vitamin D content too!

So, if you have been looking for sources of vegan iron to incorporate into your diet, look no further.

The above-mentioned foods are enriched with this mineral and can easily fulfill most of your nutritional requirements in a jiffy.

This further reiterates that iron needs can be easily met with plant-based foods and the fact that plant-based diets that are sustainable and environment-friendly are an added bonus.

Like this? Read: 8 Easily Available Alternatives For Cow’s Milk In India

Read More: Q & A: What is the Difference Between Chia Seeds and Sabja?