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Getting plenty of iron on a vegan diet is relatively easy.  You simply need to incorporate the certain foods in your daily meals.

Focus on making the following iron-rich whole foods primary in your diet:

  • Tahini (2.7mg in 2T or 5.4mg in 1/4 cup)
  • Pumpkin Seed Butter (about 4.1mg in 1/4 cup)
  • Sesame seeds (about 4.1mg in 1/4 cup)
  • Goji Berries (2.8mg in 1/4 cup)
  • Pumpkin Seeds 2.5mg in 1/4 cup)
  • Dark Chocolate (1.9 mg in one square serving)
  • Raisin bran (1.8mg in 1 serving)
  • Canned coconut milk (1.8mg in 1/4 cup)
  • Spinach (1.6mg in 2 cups)
  • Blackstrap Molasses (1.4mg in 2T)
  • Sunflower seed butter (1.3mg in 2T)
  • Almond butter (1.1mg in 2T)
  • Black Olives (0.9mg in 5 olives)
  • Wheat Germ (0.9mg in 2T)
  • Raisins (0.8mg in 1oz)
  • Apricots (0.8mg in 1oz)
  • Hummus (o.7mg in 1oz)
  • Enriched bread (0.7mg in 1 slice)
  • Blackeyed peas (0.4mg in 1oz)
  • Spaghetti squash (0.6mg in 1 cup)
  • Acorn Squash (0.6mg in 1 cup)
  • Butternut Squash (0.4mg in 1 cup)
  • Butter Beans (0.3mg in 1oz)
The Safety of Heme vs Non-Heme Iron
Here are products that have helped me with my iron levels immensely (all non-constipating).


MyKind Organics Plan Iron & Organic Herbs by Garden of Life  

Floradix Iron + Herbs (look for the honey-free formula labeled "Yeast free, gluten free")

 or Iron Gummie

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