Easy Ways to Sneak Iron Into Your Plant Based Meals

Hey earth muffins! As many of you know, I have been a vegetarian for multiple years now. It can be hard to get the nutrients you need when on a diet without meat. This can be true if you are vegan, pescatarian, or somewhere else on the plant-based diet spectrum. What can you do to sneak iron into your plant-based meals? Keep reading for all of the best tips!

~Focus on fresh, local produce packed full of iron

Many people on plant-based diets also subscribe to living a more eco-friendly lifestyle too. A great way to shop low waste is to hit up farmers markets with lots of local produce. One way to pack your meals full of iron is to buy/consume vegetables and fruits full of iron. The Red Cross has a great list of iron rich foods you can use as a reference. Veggies full of iron include spinach, broccoli, sweet potatoes, and kale. Fruits to emphasize in your diet include strawberries and watermelon. There are plenty of awesome recipes that highlight this produce!

~Indulge in some dark chocolate or snacks with high iron

Did you know there are a ton of snacks that have high iron? This includes dark chocolate (like real deal dark chocolate, not highly processed/sweet bars)! Other snacks full of iron: dried apricots, raisins, dates, figs, most cereals. Stock your pantry full of these items to force yourself into the habit of snacking on these things. You won’t even notice that you are adding extra iron into your meals! 😊

~Get help from an Iron Fish or supplement

If you are really struggling to get enough iron each day, I recommend investing in an Iron Fish. This product allows you to easily infuse iron into your meal as you cook, such as in soup bases or pasta water. Such a great option to sneak it into dinner! There are also plenty of pills, gummies, and other supplements you can take if you find yourself low in iron. Make sure you consult with your doctor first, as you can consume too much iron if you aren’t careful.

Overall, there are plenty of easy ways to sneak iron into your meals! 🙌 It can be difficult to get your levels just right when on a plant-based diet, so I highly recommend trying out any of the three options above. Do what works for you, whether that be focusing on using those high iron ingredients or incorporating an additional supplement into your daily routine. How do you get your daily iron? Comment below and let me know your tips for getting what you need!

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