Iron deficiency occurs all over the world. Vegetarians and vegans in particular are quickly associated with a lack of nutrition. The reason for this seems obvious: iron is said to be found primarily in meat and meat products.
Pork liver, for example, provides 21 mg of iron per 100 grams of meat. Veal liver (7.9 mg/100 g), liver sausage (5.3 mg/100 g), beef (3.2 mg/100 g) and pork (3.0 mg/100 g) are also generally considered to be the best Iron suppliers.
For vegetarians and vegans, this natural source of iron is of course irrelevant from the start. Nevertheless, you don't have to blindly resort to iron-containing dietary supplements or similar preparations straight away.
Because there are enough vegan iron sources available. You just have to know them, then you can take full advantage of them. It is therefore a big misconception that vegetarians and vegans in particular represent the classic risk group for an undersupply of the important trace element.
Vegan sources of iron: why are they important?
The trace element is involved in many processes and procedures in the human body. Important tasks include transporting and storing oxygen in the muscles .
The trace element is also needed for blood formation, various metabolic processes and the functioning of certain enzymes. Children also need the important trace element for brain development and growth.
If you don't absorb enough of this substance, it can have fatal consequences. There is an acute risk of undersupply for women in particular.
This occurs, for example, with blood loss through menstruation or with an uncompensated additional need for iron-rich food during pregnancy.
Detect iron deficiency
According to a 2021 study and scientific paper, iron deficiency is still widespread in the world.
Up to 20 percent of the world's population is said to suffer from undersupply. Based on these numbers , iron deficiency is actually the most common deficiency symptom worldwide.
In Europe, according to reports, around ten percent of the population is still affected by iron deficiency . If we only take women as a benchmark, the authors of the study even assume 20 percent.
These numbers are surprising at first glance, as iron is contained in many foods and over-the-counter iron preparations are available in a wide variety of versions.
Clear warnings against the uncontrolled consumption of iron supplements
However, taking iron supplements can cause new problems. In any case, both the German Nutrition Society (DGE) and the Federal Institute for Risk Assessment (BfR) warn against this.
Their argument : If iron supplements are taken uncontrolled over a long period of time, it cannot be ruled out that the risk of heart disease, cancer or even diabetes increases.
Therefore, people who suffer from iron deficiency should only take appropriate preparations after consulting a doctor. In this regard, experts recommend not consuming more than six milligrams daily without consulting a doctor.
Vegan sources of iron
Vegan food is a strong alternative to iron supplements or conventional iron sources such as meat and dairy products. Simply compare the respective iron content objectively.
You will find that vegan products are sometimes even better sources of iron. We have put together a list of the plant products containing the most iron for you.
Vegan alternatives - the eight foods richest in iron
1. Pine nuts
- Iron content: 9.2 milligrams per 100 grams
Pine nuts are one of the most commonly used foods in veganism. This is primarily due to the finely structured nutty taste, which can be optimally integrated into vegan food.
You can also use pine nuts in many different ways in the kitchen. But did you also know that by eating pine nuts you can always keep your iron levels in order?
With an iron content of 9.2 milligrams per 100 grams, you consume plenty of iron-rich food. Pine nuts also contain large amounts of omega-3 fatty acids.
Many previous studies have found evidence that these specific fatty acids can improve cholesterol levels. This in turn would benefit your blood vessels and your heart.
The above-average proportion of omega-3 fatty acids is a real exception when it comes to plant-based foods. Otherwise, these valuable oils are primarily contained in fish.
The combination of...
- a very high iron content,
- the omega-3 fatty acids and
- Nutrients and vital substances
Pine nuts are ideal for vegetarian and vegan cuisine.
2. Amaranth
- Iron content: eight milligrams per 100 grams
The pseudograin amaranth offers more iron content than, for example, liver sausage and veal liver. This makes the sweet grass a first-class, vegan source of iron. But that is by no means the only advantage.
In addition, the small amaranth grains offer you a variety of quickly usable nutrients and vital substances. The calcium content alone is almost 215 milligrams. The completely gluten-free power grain should therefore always be on the menu if you are vegan.
But athletes, children and older people also benefit from the comparatively high iron content . And also from the abundance of minerals as well as vital substances and nutrients.
Typical of pseudograins is the high concentration of starch, vegetable protein and fat. Vegan protein sources and iron sources of this type are extremely important for a balanced vegan diet.
Thanks to its delicate nutty taste, you can integrate amaranth into many different vegan dishes .
3. Dried lentils
- Iron content: almost eight milligrams per 100 grams
Even among vegetarians and vegans, lentils don't exactly have the best reputation. However, if you look at the composition of the ingredients in detail, you will see that dried lentils are actually far better than their reputation.
With an iron content of almost eight milligrams per 100 grams, the dried lentils are right at the top of the rankings of the best iron suppliers .
In addition, dried lentils are plant-based foods with an extremely high protein content of around 24 grams. You will be hard-pressed to find a better vegan protein source.
Dried lentils are also characterized by their low fat content and provide around eleven grams of fiber. The best conditions for losing weight vegan . If you value easy digestion, you should choose the more digestible yellow lentil.
This means you can simultaneously increase your intake of important vitamins. The high proportion of vitamin B is particularly noticeable. Basically, dried lentils also increase your options for vegan food preparation .
The range of possible lentil dishes here ranges from classic lentil stew and Swabian-style lentils to a delicious curry made from red lentils and lentil patties.
4. Pistachios
- Iron content: 7.3 milligrams per 100 grams
Pistachios also contain a considerable amount of iron, with more than seven milligrams per 100 grams. This means that they leave many types of meat and dairy products far behind in terms of iron content.
For vegans or vegetarians, the small seeds are an important source of plant-based iron. But pistachios are also impressive as a source of plant-based protein. With a protein content of almost 21 grams, pistachios are particularly suitable for preparing protein-rich meals.
A diet rich in protein stimulates the metabolism in the human body and helps to suppress or avoid the cravings that are feared by those who want to lose weight.
The power fruit also contains good fats such as omega-3 fatty acids. The calcium content is also significantly above normal levels.
If you eat pistachios, you not only supply your body with the important trace element iron , but also support the health and functionality of your bones and muscles.
The sweet and salty aroma of pistachios goes perfectly as a counterpart to certain foods. The best examples of this are dark, bittersweet chocolate, hard cheese or even desserts and ice cream.
5. Flaxseed
- Iron content: seven milligrams per 100 grams
With an iron content of seven milligrams per 100 grams , linseed is also a good vegan source of iron . Another advantage is that 100 grams of the small seeds contain around 23 grams of fiber.
This means you stay full longer, which in turn means you can lose weight vegan. Or are you unable to cope with the often very bitter taste of flaxseed?
That's why you don't have to do without this iron booster. In this case, you should rather use specially bred golden linseeds.
Vegan alternatives of this type taste less bitter and therefore gentler than the classic brown flax seeds. Golden flax seeds also have a higher proportion of omega-3 fatty acids.
These fatty acids are said to have a positive effect on blood pressure, are anti-inflammatory, lower cholesterol levels and can support brain function.
However, this benefit is vehemently questioned by a current study . Nevertheless, linseed is definitely one of the most important plant sources of iron .
6. Pumpkin seeds
- Iron content: five milligrams per 100 grams
With this content, pumpkin seeds top, for example, beef and pork as iron suppliers. Just a handful of pumpkin seeds will cover your entire daily requirement.
For example, you can also prepare a delicious pesto from pumpkin seeds. Basil and lemon not only round off the taste of the pesto, but also provide you with additional vitamins and nutrients. Pumpkin seed bread also supports your iron balance .
Or you can use the tasty seeds as a healthy topping for salads, soups, yoghurts and muesli. Of course, you can also enjoy your pumpkin seeds as a snack throughout the day.
If you also want to do something for your home region and sustainability , you can buy pumpkin seeds from German organic farming.
7. Dried apricots
- Iron content: 4.4 milligrams per 100 grams
Normally, fresh products are always preferable to other variants. But there are exceptions. This is the case with apricots, for example, when it comes to the iron content .
At 4.4 milligrams per 100 grams, dried apricots offer a comparatively higher iron content. However, you have to be very careful when choosing this vegan source of iron .
Dried apricots can contain harmful preservatives or other undesirable additives.
Most of the time you can tell this directly from the color. A particularly strong orange color indicates preservation using unhealthy sulfur compounds.
If you choose dried apricots that are not chemically contaminated, you can definitely look forward to vegan products with a very good iron content . In terms of taste, dried apricots represent real culinary delicacies.
We have a recipe idea for you on how to incorporate dried apricots into your breakfast.
French toast - vegan, irresistible & rich in iron:
- 15g Easy To Mix Vegan Egg Powder
- 1.5 tbsp organic oat drink powder (= for 150 ml oat drink)
- 1 packet of vanilla sugar
- Pinch of cinnamon
- 50g vegan butter
- 4 slices of toast bread
- Dried apricots , powdered sugar and maple syrup for topping
8. Quinoa
- Iron content: three milligrams per 100 grams
For vegetarians and vegans, the gluten-free pseudo-grain quinoa is a good way to add variety to your diet. The traditional miracle grain of the Inca culture is particularly suitable as an iron-rich alternative to rice.
Quinoa not only impresses with its iron content , but with around 13 grams of protein it is also one of the best vegan protein sources . Grains such as rye or wheat cannot keep up.
In addition, there is a comparatively high zinc and magnesium content as well as over seven grams of fiber. Quinoa also contains all nine essential amino acids - and thanks to its very favorable composition, in the optimal ratio.
Many other plant-based foods, on the other hand, tend to have deficiencies in this segment.
In addition, the pseudograins, which are primarily grown in Peru, Ecuador and Bolivia, contain many complex carbohydrates. This was recently explicitly proven again by researchers at the University of Auckland in a study .
