A vegan is a strict vegetarian who eats no animal products of any kind. Because iron is mainly found in foods of animal origin, will vegans must work harder to obtain the correct amount from other sources
Plants containing only non-heme iron, which is not well absorbed by the body and must be consumed in appropriate quantities and combinations (especially with vitamin C) to give vegans with proper amount.
Pumpkin seeds contain more iron than any other products in the plant kingdom (8. 6 mg per serving), while others, such as sunflower seeds, contain enough to be worthy of inclusion in the vegan diet.
Tofu, soybeans and soy products generally are high in iron and low in fat and calories, making them the main choice for nutrients in the vegan diet.
Whole-grain breads and cereals are often fortified with iron today, making them an excellent choice for vegans who do not want to take a supplement.
The US Recommended Dietary Allowance for iron is 10 mg for men and 15 mg for women on a daily basis, all of which can be obtained from a single glass fortified soy milk or rice milk.