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You may have grown up hearing that red meat is the best source of iron in your diet. So, what’s a raw-foodist to do? Luckily, there are many raw-vegan sources of iron (chocolate, for example – yumm!)




the raw food solution – Raw Food Iron Sources
Iron deficiency is one of the most common nutrient deficiencies, and can result in symptoms such as weakness, pallor, fatigue and low energy, numbness or tingling in the hand or feet, hair loss, irritability, or brittle nails. Simply increasing your dietary iron intake can boost your energy and bring vitality and vigor. Most people think of spinach or meat as the main iron sources, but there are SO MANY raw vegan plant sources that will keep your iron levels high. That doesn’t mean that your iron levels are adequate even if you are on a raw food diet – you need to make sure you are including the following foods in your diet…

Incredible Smoothies – How To Get Enough Iron On A Vegan Raw Food Diet
Is it possible to get enough iron on vegan raw food diet? Yes it is! Iron is a mineral that I was concerned about when I started on raw foods but now I don’t give it much thought since I eat a lot of iron-rich plant foods. You don’t need red meat to get your daily iron requirements. You only need to make sure that you are eating some of the nutrient-rich foods listed below every day.

Tera Warner – Are You Getting Enough Iron on Raw Food?
I started incorporating various iron rich ingredients into my daily recipes, and realized that really, when we eat healthy, nutritious raw foods, we should get all the iron we need without taking supplements. Raw vegan ingredients contain more than enough iron for good health, more so than red meat and other supposedly iron rich foods.

Live Strong – How to Get Enough Iron in a Raw Food Diet
A raw food diet, while naturally low in fat and high in nutrients, may be deficient in essential minerals such as iron, zinc and calcium… Follow these simple and easy techniques to ensure adequate iron absorption when adhering to a raw food diet.

RAWmazing – Iron and a Raw Food, Vegan Diet
I have been amazed at how many people I know are being diagnosed as having low iron. A sign of the times? What amazes me even more is it seems that the standard recommendation for people with low iron is to eat red meat. Somehow, we have been conditioned to believe that it seems to make sense. But does it really? And what happens if you are on a raw food diet, or are a vegan or vegetarian? Where do you get your iron? Are animal products really the best way?

HealthAliciousNess – Top 10 Foods Highest in Iron
Iron is an essential mineral used to transport oxygen to all parts of the body. A slight deficiency in iron causes anemia (fatigue/weakness), and a chronic deficiency can lead to organ failure. Conversely, too much iron leads to production of harmful free radicals, and interferes with metabolism, causing damage to organs like the heart and liver. The body is able to regulate uptake of iron, so overdose is rare and usually only occurs when people take supplements. Iron from natural food sources, like the ones listed below, are considered safe and healthy. While iron is better absorbed from heme (meat) sources, non-heme (plant) iron is better regulated causing less damage to the body. The current recommended daily allowance for iron is 18 milligrams (mg). Below is a list of high iron foods.

And don’t forget the sprouted lentil! A one-cup serving contains only 80 calories, but provides 14% of your daily iron needs (also high in B-vitamins, folic acid, phosphorus, manganese and vitamin C. Oh – AND 7 grams of high-quality protein). But what who wants to eat a cup of sprouted lentils? You do – if you try them in this recipe, from Naturally Radiant!