Plant-Based Iron (no meat needed, not just spinach!)

This delicious apricot tart (Full of Plants) is packed with iron!

There is a complete myth that you have to eat meat to get iron. In fact, eating too much iron is not good (especially for women past menstruation and men, who don’t lose blood each month, as it can oxidise around the heart. One of the only ways to get rid of it is actually to donate blood.

Here are some easy ways to get plant-based iron. Spinach does have it, but not in the quantities you would imagine, from watching Popeye cartoons! Check medication before eating lots of dark leafy greens.

Also eat vitamin C (helps absorption) and give up smoking (which reduces it).

Before cooking, read up on food safety for people and pets (many foods are unsafe near animal friends). Bin allium scraps (onion, leeks, garlic, shallots, chives) and citrus/tomato/rhubarb scraps, as acids could harm compost creatures. It’s okay to put them in food waste bins (made into biogas).

For tinned foods, fully remove lids (put inside) or pop ring-pulls back over holes (and pinch top opening closed) before recycling, to avoid wildlife getting trapped.

Plant-based foods high in iron

Pulses. Get going on learning about pulses (lentils, beans and peas are great sources iron), as are chickpeas, canned beans and kidney beans.
Seeds and nuts are also good. Pumpkin seeds and sesame seeds (tahini is creamed sesame seeds) are wonderful, as are flax seeds (also known as linseeds, you can combine one tablespoon with three tablespoons of water to make a ‘vegan egg’ to bind cookies in baking.
Tofu and tempeh are high not just in protein, but iron too.
Quinoa and oats are also high in protein, as are iron-fortified breakfast cereals.
Dried apricots (choose organic), prunes and even dark chocolate are good. As is blackstrap molasses, if you are in the mood for making gingerbread!
Cooking acidic foods in cast iron pans is good to increase iron content of food.
Avoid drinking tea or coffee with meals, as this can inhibit iron absorption.

Dr.Vegan Iron & Vitamin C Supplement

Dr.Vegan Iron & Vitamin C is a quality supplement, the first order is sold in a refillable metal tin, then you just order refills in eco-pouches thereafter. You can buy once, or get a free pill tin, then subscribe for bigger savings.

Designed for anyone who is feeling tired due to lack of iron, it also contains vitamin C, as this helps to absorb iron. It not only helps energy, but also can help to improve mood, focus and metabolism.

If you are taking the multivitamin supplement, do not take this as well (that would be too much iron). Just take this if you just need an add-on to your daily diet, if you have low energy, pale skin, shortness of breath and you can hear your own heartbeat (palpitations are often a sign of iron deficiency).

Before taking supplements, check with GP if pregnant/nursing or on medication. Keep them away from young children and pets, and recycle unused supplements at pharmacies.

Take 1 capsule a day (30 minutes away from tea or coffee, as this can hinder absorption).