Iron is a sacrosanct nutrient for the human body. It is essential because it is a central part of hemoglobin which carries oxygen in the blood. The suggested daily requirement for iron intake, for food and supplement, is 17.0 to 18.9 milligram per day.  Getting iron is a major concern for most humans who live animal based lifestyles; as such women and young children who eat animal based products are mostly at the receiving end of iron deficiency. In comparison, when plant based foods are measured as milligrams of iron per 100 calories, most foods consumed by vegans are rich in iron. But which plant-based foods are rich in iron?

It's quite difficult to find a vegan with iron deficiency because most vegan diets are sufficiently rich in irons. Plant based diets are also high in vitamin C, most vegetables such as bok choy and broccoli are high in iron and vitamin c. Some interesting combinations of vegan diet which contains iron are: stir fried tofu and broccoli, beans and tomato sauce, chickpeas and zucchini etc. Other sources of iron for vegans include: grains, legumes, nuts and seeds, lentils, soybeans, oats, fruit such as watermelon etc.

Whether you are a omnivore (animal-based eater) or herbivore (plant-based eater or vegan) we can all agree that iron consumption is important and including more plant food items into your diet is an easy solution to eating a nutritionally balanced diet.