12 plant based iron sources that everyone should know!

Plant-based iron, also known as non-heme iron, is a type of iron found in foods derived from plants, such as legumes, nuts and seeds, whole grains, tofu and tempeh, leafy greens, dried fruit, and fortified foods. This type of iron is the primary source of iron for individuals who follow a vegetarian or vegan diet. The iron in plant-based foods is absorbed differently than heme iron, which is found in animal products, and is not as easily absorbed by the body. To increase the absorption of non-heme iron, it is recommended to pair it with Vitamin C-rich foods. Despite some challenges in absorption, a well-planned plant-based diet can provide adequate iron intake, but it’s important to pay close attention to iron intake and consult with a healthcare provider about any concerns or needs for supplementation.

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