With the advancement of medical science, more and more people are able to choose the vegan diet. However, if you particularly struggle with your iron intake due to anemia or another condition, there are a few easy ways to supplement your iron on a vegan diet.
Use the Right Supplements
Taking an iron supplement may seem obvious, but most people don’t know that some iron supplements are derived from meat, fish, and poultry. Unfortunately, most supplement suppliers don’t label their products as vegan or non-vegan. Plus, not everyone knows that some pill capsules contain animal gelatin. This makes it even more important to make sure you’re buying vegan iron supplements. Doing thorough research on each brand before purchasing a supplement can save you from accidental animal product consumption.
Eat High-Iron Foods
Most people still live under the myth that the primary way to get their iron intake is through meats and chocolates, which couldn’t be farther from the truth. Iron is in plenty of nuts, legumes, and vegetables. Leafy greens such as kale and spinach are excellent sources of iron, and they’re easy to put in your morning smoothie. Tofu is also incredibly rich in iron due to being composed of soybeans, and it’s a popular staple in many vegan dishes. Other great smoothie additives such as almonds and cashews contain one mg of iron per ounce. Just remember to research whether cooking an iron-rich food ruins its nutritional value.
Cook With Iron
Cooking with cast-iron cookware significantly boosts your iron levels. You should try to avoid cooking too much acidic food in cast iron, but moist foods such as spaghetti sauce are great because the moisture and cook time allows for the most absorption. This method certainly isn’t a cure-all, but it can be beneficial for people who have iron deficiencies.
There are many easy ways to supplement your iron on a vegan diet, and you don’t have to be vegan to follow them. Taking charge of your health is for everyone, regardless of diet choice. Remember to talk to your doctor about your health concerns to figure out which course of action is best for you.