What plant-based foods are high in iron?
Boost your iron naturally with iron-rich plant foods
Soybeans, lentils, and chickpeas
Soybeans, lentils and chickpeas are all rich plant-based sources of (non-heme) iron. To enhance iron absorption, pair with foods high in vitamin C like tomatoes, a squeeze of lemon/lime or leafy greens.
Another way to enhance nutrient availability is to soak and sprout the lentils, chickpeas and/or soybeans. This reduces phytates that can inhibit iron absorption.
Dried fruits
Dried fruits that are particularly high in iron include; dried apricots, dried peaches and dried prunes/currants/raisins. Combining dark chocolate with dried fruits and nuts in a homemade trail mix creates a delicious, iron-rich snack. It's sweet, crunchy and satisfying, making it a perfect snack for anyone looking to increase their iron.
Spinach, greens and nettle tea
Leafy greens like spinach and kale are excellent sources of non-heme iron. Be sure to look for foods that are organically grown because there is a big difference in their nutrient level compared to conventionally grown greens. A yummy idea for a salad could be leafy greens, avocado, sunflower seeds with a drizzle of lemon-tahini dressing. This adds vitamin c to the iron rich foods which increases absorption.
Nettle leaves make a nutritious herbal tea that is rich in iron and vitamins A, B, C & K. It is an awesome natural remedy for boosting iron and other minerals like magnesium and calcium. Try steeping 1-2 teaspoons of dried nettle leaves per cup of boiling water.
More natural suggestions for low iron in pregnancy are HERE
Read about why iron is crucial for mothers HERE
A little note:
While the above plant-based options are awesome for boosting iron, heme iron is actually the most easily absorbed and utilised. It is only found in animal products, such as meat and liver.
Chicken liver is one of the richest sources of heme iron. If you don't want to eat liver directly, the dehydrated chicken liver capsules that I make are a convenient solution. Vitality Pills are an easy-to-digest supplement high in iron, B12, folate, zinc and protein.
The natural iron boost is particularly helpful during pregnancy, during/after menstruation and during peri-menopause. Vitality Pills help improve energy levels, cognitive function, and overall well-being.
Buy Vitality Pills here
About the Author: Kirrah Stewart has a Bachelors Degree in Clinical Science (majoring in Complementary Medicine: Nutrition & Herbal Medicine). She is also a former doula with 15 years experience supporting families in pregnancy, birth and postpartum.
Disclaimer: The information provided in this blog post is not intended to replace professional medical advice. Always consult with a healthcare professional before making any changes to your diet or lifestyle.