How can I get iron into my diet as a vegan?

[RolyPolyBatFace]

I'm struggling to put together meals tbh. I can google and see individual iron rich foods but can anyone give me any pointers of how to put together iron rich meals as a vegan? Or vegetarian. I sat vegan as I don't eat eggs as a rule

Thanks

Eat vitamin c foods with iron rich foods but avoid tea and coffee mixing with iron rich foods, Google what else to avoid as I'm not sure about vegan foods.
Richest absorbable form of iron is in meat so take a supplement too.

Thanks - I'll supplement too

I'm having Greek yogurt, strawberries, chia seeds and pumpkin seeds now. Think there's iron in that!

Spinach and chickpea curry, with a tomato sauce or lemon/lime juice for vitamin C to help absorption.

Tofu stir fry with spring greens or bean sprouts.

A good muesli with lots of dried fruit, nuts and seeds. Glass of juice/piece of fruit.

Breakfast cereal that is fortified with iron. Glass of juice/piece of fruit.

Hummus and salad leaf sandwiches on brown bread.

Dairy and caffein are said to inhibit iron absorption so try to avoid those alongside iron rich foods.

Tofu scramble with roasted tomatoes.

Mixed bean chilli.

Flapjacks made with oats, nuts, seeds, apricots and blackstrap molasses.

@BlackInk that's so helpful thank you. I'm compiling a shopping list. Didn't realise that combining the Greek yogurt with the chia seeds and pumpkin seeds would interfere with absorption

I wouldn't worry too much if you eat a range of wholefoods unless you have a predisposal to iron deficiency.

I've been vegan for decades and never had a problem, on the other hand my meat-eating in law's have suffered horribly with iron deficiencies which I suspect is genetic.

@Pengwyn my ferritin is too low and I'm deficient at the moment so just trying to get his back up. It's not something I usually think about but my ferritin level is 8 so could do with boosting it up

I don't particularly want to take a full on supplement so I've got spa tone waters and I'll give an iron rich diet a go - as much as I can anyway!

I'm vegetarian, struggle to eat many beans/lentils due to gastric issues and often struggle to keep my iron levels up due to medication I'm on. I use Floradix tonic every day, as it's natural and very nice tasting.

I also make sure that I eat green veg daily.

[quote RolyPolyBatFace]@Pengwyn my ferritin is too low and I'm deficient at the moment so just trying to get his back up. It's not something I usually think about but my ferritin level is 8 so could do with boosting it up

I don't particularly want to take a full on supplement so I've got spa tone waters and I'll give an iron rich diet a go - as much as I can anyway! [/quote]
Ah, that's a shame.
Some good advice here!

If you like hummus then I make my own with a load of tahini in it which helps with iron absorption apparently.

And he vitamin c thing I've heard too.

A doctor once told me that baked potatoes and beans with salad and an orange juice is a brilliant iron rich meal.

Dried fruit! Apricots in particular

@Pengwyn I'm going to have that jacket potato meal tonight! Thanks for the inspiration

As a PP mentioned, spinach and chickpea curry in a tomato sauce is perfect!

Spinach in general is perfect (I love spinach), but all dark green leafy veg such as kale, chard, spring greens etc is good.

I would also recommend taking an iron and b12 supplement (Holland & Barrett do an excellent range which is suitable for vegans). I am veggie rather than vegan, but I have a tendency to get a bit anaemic, which I suspect, as others have suggested, is genetic rather than directly related to my diet.

Good plant sources of iron include lentils, chickpeas, beans, tofu, cashew nuts, chia seeds, ground linseed, hemp seeds, pumpkin seeds, kale, dried apricots and figs, raisins, quinoa and fortified breakfast cereal.

You mentioned Greek yogurt. I'm assuming you meant non dairy yogurt?

The one time I was slightly anaemic in pregnancy my midwife recommended dried apricots. I also take a daily mutlivitamin that contains iron.

I put spinach in everything, curries, pasta dishes, soups. It disappears and you don't even notice it. I eat half a bag a day! Also I believe dark chocolate is good. At least thats how j justify my nightly habit!

Get yourself a Lucky Iron Fish. It’s a chunk of iron in a fish shape that you put in the pan when making stews or curries or whatever, and it boosts the iron content. You can use it to make iron water too. I don’t notice any change in flavour with food.

@RampantIvy no, I meant the full on dairy stuff. I did vaguely mention it in a previous post but I've said 'vegan' as that's easier because I don't eat eggs or drink milk. I eat cheese and Greek yogurt though.

I'm a poor vegan that's for sure

Thanks for the tips everyone. I've made a shopping list and I'll get it all this afternoon and pop into Holland and Barrett for some blackstrap molasses which I've been reading about.

I don't eat curries or stews but I'm intrigued by the iron fish

If your ferritin is low you will need to supplement you won’t get the iron you need from diet alone.

@MyDcAreMarvel ah ok. I see. I know why it's low (stupid peri menopause heavy periods for months and major surgery in October) so i was hoping diet alone might do it but think I'll supplement in that case

@MyDcAreMarvel

If your ferritin is low you will need to supplement you won’t get the iron you need from diet alone.

This is true. OP you defo need a supplement.

Yes milk and yoghurt interfere with absorption too but I didn't mention them because I was focussed on "vegan"!

Honestly Google " what interferes with iron absorption" or similar!