Plant-Based Iron Sources

August 02, 2021

Plant-Based Iron Sources


Are you someone who struggles with getting an adequate amount of iron in your diet everyday?

As someone who has struggled with low iron levels throughout my lifetime, even when incorporating red meat into my diet, I have always tried to find ways to add more of this mineral into my meals through different sources.

There are many foods other than red meat that contain large amounts of fiber. Especially plant-based sources.

Here they are:


Plant-Based Iron Sources

1. Legumes.

Beans, lentils, Tofu, peas, soybeans, and Natto.

2. Nuts and Seeds.

Pumpkin seeds, sesame, hemp, flaxseed, cashews, and pine nuts.

3. Vegetables.

Spinach, kale, swiss chard, potatoes, mushrooms, tomato paste, and palm hearts.

4. Fruit.

Prune juice, olives, and mulberries. 

5. Whole Grains.

Spelt, oats, and quinoa.

6. Other Plant-Based Options.

Coconut milk, dark chocolate, blackstrap molasses, and dried thyme.


Basically all of these food items are cheap and easily accessible at your local grocery store.

So, how exactly do you know if you need more iron in your diet?

Here are the symptoms of iron deficiency:


Symptoms of an Iron Deficiency

1. Abnormal fatigue and tiredness.

2. Pale skin.

3. Shortness of breath.

4. Headaches and dizziness.

5. Heart palpitations.

6. Dry and damaged hair and nails.

7. Brittle nails.

8. Swelling and soreness of the tongue or mouth.

9. Restless legs.

10. Abnormally cold all the time.


If you experience a few, or many, of these symptoms, it's possible you are low on iron. Try adding more sources of this mineral in your diet and see if you feel any differences!

There are many different ways in which you can incorporate these food items into your diet through different recipes such as soups, breakfasts, deserts, etc.

Get creative with it!


Make sure to tag us in your social media posts @FoodsAlive  ! We want to see how you utilize these foods into your diet. 


You can find us on Instagram, YouTube, Facebook, Twitter, and Pinterest @FoodsAlive  !



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