Frederic Yves Michel NOEL Plant-Based Sources of Iron (And How to Absorb It Better)

Iron is essential for energy, focus, and strong immunity. Many people think you have to eat meat to get enough — but that’s a myth. Plants have iron too — you just need to know where to find it and how to help your body absorb it.

Top Vegan Sources of Iron:

  • Lentils
  • Chickpeas
  • Tofu and tempeh
  • Pumpkin seeds
  • Quinoa
  • Spinach and kale
  • Blackstrap molasses
  • Oats

These foods contain non-heme iron, which is slightly harder to absorb than the heme iron in meat — but still effective if you eat it smart.

Boost Absorption with Vitamin C

Vitamin C helps your body absorb iron better.

Pair iron-rich foods with:

  • Bell peppers
  • Oranges
  • Strawberries
  • Lemon juice
  • Broccoli

Example: Add lemon juice to lentils, or pair tofu with a citrusy salad.

Avoid Blocking Absorption During Iron-Rich Meals

Some things reduce iron absorption if eaten at the same time:

  • Coffee or black tea
  • Calcium supplements or dairy alternatives with added calcium
  • High doses of zinc

Final Tip

You don’t need meat for strong iron levels — just a little food strategy.

Eat iron-rich plant foods, add vitamin C, and watch your energy rise naturally.