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.
