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Plant Sources of Iron and Combating Anemia & Deficiency

Iron is an essential mineral that plays a crucial role in many bodily functions. In this video, we will explore some natural sources of iron and learn about the various ways that iron supports our health. From carrying oxygen to the tissues to supporting a healthy immune system, iron is a vital component of our overall well-being. Whether you are looking to boost your iron intake or simply want to learn more about this important nutrient, this video has something for you. Tune in to discover the many benefits of iron and how to incorporate more of it into your diet.


Iron plays several important roles in the body:

  • iron helps to transport oxygen in the body.

Iron is a key component of hemoglobin, a protein found in red blood cells that carries oxygen from the lungs to the rest of the body.

  • Iron also aids the body in the metabolism of carbohydrates and fat, as such iron helps with increased energy.

  • Iron is necessary for the proper functioning of the brain and nervous system.

  • Iron is also an essential element for the production of immune cells, which help the body fight off infections.

  • Iron is necessary for the production of collagen, a protein that helps to form connective tissue and keep skin, hair, and nails healthy.

  • Iron is necessary for the production of certain hormones, such as thyroid hormone.

As you can see, many functions of the body are reliant upon healthy iron levels.


Sources of Iron:

Plant sources of iron include:

Legumes - such as beans, lentils, and chickpeas.

White Beans (1 cup) 37%

Nuts and seeds - such as chia seeds, almonds, cashews, pumpkin seeds, hemp seeds and sesame seeds.

Pumpkin Seeds (1 oz.) 14%

Whole grains - such as quinoa, oats, and brown rice.

Teff, Amaranth (1/4 cup) 15-20%

Quinoa (cooked, 1 cup) 15%

Leafy green vegetables - such as spinach, kale, and collard greens.

Moringa (fresh, 1 cup) 11%

Burdock (raw, 100g) 10%

Dandelion Greens (raw) 9%

Stinging Nettle (1 cup, blanched) 8%

Dried fruit - such as raisins, apricots, and prunes.

Dried Apricot (100g) 35%

Tofu or Tempeh - both of which are made from soybeans.

as well as Fortified foods - such as fortified cereals, breads, and plant-based milks, to your diet can also be an excellent way to increase your iron intake. These products are specially enriched with iron to provide an extra boost of this essential mineral.



To ensure optimal absorption of plant-based iron, it is recommended to consume a source of vitamin C alongside your meals. Vitamin C enhances the absorption of iron in the body, making it more bioavailable. Including citrus fruits like oranges or grapefruits, as well as bell peppers, in your iron-rich meals can significantly improve iron absorption.

It's important to note that while iron is crucial for our health, excessive iron intake can lead to health issues. Therefore, it's always wise to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet or supplement routine.


In conclusion, iron is a vital mineral that supports numerous bodily functions. From oxygen transportation and energy metabolism to brain health and immune function, iron plays an integral role in our overall well-being. By incorporating iron-rich plant sources into your diet, being mindful of absorption-enhancing strategies, and maintaining a balanced approach, you can ensure adequate iron levels for optimal health. Remember, balance and moderation are key when it comes to nutrient intake, and seeking professional advice is always advisable for personalized guidance.

Thank you for tuning in to this video on the benefits of iron. We hope you found it informative and that it inspires you to make mindful choices to support your iron intake and overall health.