COVID-19: Click here for the latest updates and vaccine news

Following a vegan diet? Here’s how to get all the iron you need
Wednesday, 30 December · 1 min read

When you’re eating a vegan diet, it’s still possible to get all the nutrients you need to stay healthy. But it’s important to plan what you eat, to make sure you don’t miss out on anything – including iron.

Red meat, fish and eggs are good sources of iron, but it can also be found in some vegan-friendly foods, including:

  • beans, chickpeas and lentils (pulses)
  • dark green leafy vegetables, such as broccoli
  • wholegrains, such as wholemeal bread and brown rice
  • breakfast cereals fortified with iron
  • sprouted seeds and beans
  • nuts, such as almonds and cashews
  • dried fruit, such as raisins, apricots, prunes and figs
  • dark (plain) chocolate
  • yeast extract spread

It’s also useful to know that your body can absorb iron more easily when it’s eaten with vitamin C – found in oranges and tomatoes, for example.

Tea and wheat bran can reduce how much iron you absorb, so it’s best to avoid these when eating iron-rich foods, if you can.

Quote of the day

The first wealth is health.

Ralph Waldo Emerson

Quick Quiz
Are everybody’s iron requirements the same – yes or no?
Keep Informed
Make sure you get the latest information, recommendations and news.
Previous Daily Drop-Ins