Vegans actually need about 1.8 times more iron than non-vegans due to the different absorption rates of non-heme iron from plant sources. For example, men should aim for about 15 milligrams daily, while women aged 19-50 may need around 32 milligrams, and pregnant women could require about 49 milligrams daily.

Discover 59 iron-rich plant foods that will keep you energized and feeling your best as a vegetarian or vegan. This article introduces you to 24 iron-rich plant foods you can use to help you get enough iron from your plant-based diet.

Its iron-rich profile ensures you meet your nutritional needs without sacrificing taste. In addition, tofu provides a valuable source of plant-based protein, complementing a well-rounded diet. So, if you’re exploring plant-based options, consider incorporating tofu. Its simplicity and nutritional benefits make it a delightful choice for any ...

Plant-based foods generally contain more iron than animal-based foods, but the absorption rate is much lower—around 1% to 15% of the consumed amount. 2. The body needs iron to produce hemoglobin ...

There are concerns about the bioavailability of iron from plant foods, assumed by some researchers to be 5–15 percent compared to 18 percent from a non-vegetarian diet. [110] Iron-deficiency anemia is found as often in non-vegetarians as in vegetarians. Vegetarians' iron stores are lower. Lower iron stores may increase the risk for iron ...