We all know that adequate iron and calcium levels are very important for overall health, especially on a vegan diet. Iron supports energy levels and immune function, while calcium is essential for bone strength and various bodily functions.
If you are looking to find vegan sources of both minerals iron content and calcium-rich plant foods then this guide is for you. Read this from start to end to find out all informational insights here.
What are the Vegan Sources of Iron?
As we all know Iron is one of the most important nutrients of the human body. It plays a significant role in the production of hemoglobin. If you don’t know about hemoglobin then let us inform you it is the oxygen-carrying capacity of blood.
Without enough iron in your blood, you might feel fatigued or weak. If you are looking for some food sources that are high in iron content then let us inform you about the best vegan sources that are full of iron.
Legumes: All the beans, lentils, and chickpeas are known as the best iron sources because all of these legumes have a high portion of iron in them.
For instance, if someone only intakes only one cup of cooked lentils a day then it is important to mention that it contains about 6.6 mg of iron, which is around 37% of the daily recommended intake.
Tofu: Keep in mind Tofu is one of the most versatile soy products that provides about 3.9 mg of iron per half-cup serving. It is also believed that it contributes approximately 22% of the daily requirement.
Quinoa: Quinoa is often referred to as pasta for vegas. You might be amazed to know that this whole grain offers about 2.8 mg of iron per cooked cup which will also help you reach around 16% of your daily needs.
Spinach: You might have noticed that if someone has a lack of iron in their blood then doctors suggest they use spinach. This is because of the reason it contains oxalates that can affect iron absorption.
According to an estimate, it is said that one cup of cooked spinach provides about 6.4 mg of iron which is nearly 36% of your daily intake. So, if a person just starts, regular use can alleviate the deficiencies of iron.
Pumpkin Seeds: You might be shocked to know that only a quarter-cup of pumpkin seeds delivers around 2.5 mg of iron or 14% of the daily value. Therefore, if someone starts consuming these small seeds daily then it may help them fulfill their iron needs.
What are the Vegan Sources of Calcium?
As we all know calcium is the building block of healthy bones and teeth, as well as for muscle and nerve function. But, unfortunately, many people lack calcium due to poor diet issues and lack of knowledge.
So, if you are on a vegan diet and facing any kind of calcium deficiency then we would recommend you add these food groups to your routine for fulfilling your body’s needs.
Fortified Plant Milk: Vegetarians can easily overcome their calcium needs with many plant milks such as almond or soy milk that are fortified 100% with calcium. It is said that this milk provides about 30% of the daily recommended intake.
Chia Seeds: Chia seeds are not only full of fiber but also have about 180 mg of calcium present in them. Simply using two spoons full of chia seeds can easily help people to get 18% of the RDI.
Almonds: Almonds provide healthy fats with a combination of about 97 mg of calcium. If you add them to your daily routine then it is believed that 10% of the daily requirement of calcium can easily be fulfilled with it.
Orange Juice: You might be amazed to know that one cup of fortified orange juice can offer up to 50% of the RDI for calcium. So, add this to your vegan diet for a valuable addition to a vegan food source.
Blackstrap Molasses: Besides iron, blackstrap molasses is also high in calcium. It is said that one tablespoon contains about 179 mg of calcium which becomes about 18% of the daily value of human need.
Sesame Seeds: You might have observed people taking two tablespoons of sesame seeds for breakfast. Do you know why? It is because they provide approximately 280 mg of calcium which is 28% of the daily requirement.
So, it is highly recommended to add these seeds to your vegan diet to fully enjoy the advantages of these seeds with an excess amount of calcium.
Amaranth and Teff: These ancient grains are not only high in calcium but also versatile in cooking. It is believed by many experts that only one cup of cooked amaranth offers around 116 mg of calcium which provides a lot of nutrition if taken daily with meals.
Plant-Based Calcium Supplements
While it is best to get nutrients from whole foods, plant-based calcium supplements can also be a helpful addition for those who struggle to meet their needs through diet alone.
Yes – you have heard it right. If your diet alone is not helping you fulfill your daily needs then it is highly recommended to look for supplements derived from algae or other natural sources. They will surely be helpful to provide you with enough calcium in a highly absorbable form.
Final Thoughts
If you want to get the most from both iron and calcium, we must balance your intake since they can compete for absorption. You need to understand that pairing iron-rich foods with vitamin C boosts iron absorption.
If you are both taking supplements at once then you should space them out to avoid absorption issues. Follow these tips to optimize your nutrient intake and support your health.
Remember, this is the the general overview about both minerals but if you have any serious health issue then consult your doctor before taking any step.