Embracing a plant-based lifestyle offers numerous health and environmental benefits; however, it requires careful consideration of nutrient intake. Iron deficiency is a common concern for vegetarians, but with proper planning and knowledge, it's entirely possible to meet your iron needs through a vegetarian diet. This article will guide you through the importance of iron, how to obtain it from plant-based sources, and how to maximize its absorption.
Why is Iron Important?
Iron is an essential mineral that plays a vital role in numerous bodily functions. Our bodies use iron to make hemoglobin in red blood cells, which carry oxygen throughout the body. Iron is also used to make myoglobin, which stores oxygen in muscle cells. Additionally, iron is a component of many important enzymes, which are substances that speed up chemical reactions within the body.
Iron deficiency, also known as iron deficiency anemia, is a common problem that occurs when the body doesn't have enough iron to produce hemoglobin. This can lead to symptoms such as fatigue, lack of energy, tinnitus, breathlessness, loss of appetite, headaches, irritability, dizziness, pale complexion, feeling cold, and problems concentrating. Since iron is needed to maintain the immune system, deficiency can also increase susceptibility to colds and infections.
Those most at risk of low iron levels are women of reproductive age (due to menstrual periods) and children (due to rapid growth).
Understanding Iron: Heme vs. Non-Heme
There are two types of iron found in food: heme and non-heme. Heme iron is present in meat, poultry, and fish, while non-heme iron is found in plant-based foods. Heme iron is more easily absorbed by the body than non-heme iron. This is why it's important for vegetarians to understand how to maximize their absorption of non-heme iron.
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Iron-Rich Plant-Based Foods
You can get all the iron you need from a well-planned vegan diet because there are lots of plant foods containing reliable sources of non-haem iron, such as leafy greens and kidney beans.
While spinach is a commonly recognized source of iron, other plant-based options are equally rich in iron.
Here are some excellent plant-based sources of iron:
- Legumes: Beans, peas, and lentils are excellent sources of iron. Varieties containing the most iron include soybeans, hyacinth beans, white lima beans, Jerusalem artichokes, mussels, cooked spinach.
- Vegetables: Certain vegetables, including potatoes, leafy greens, can help you consume your necessary iron intake on a vegetarian diet. Tomatoes contain more iron when dried or concentrated, and potatoes have higher iron when unpeeled with their skins. Sweet potatoes offer a good amount of iron even when peeled. Dried seaweed, for example, outperforms with 3.5 - 5.9 mg of iron per portion compared to 2.1 mg of iron in a portion of boiled spinach.
- Nuts and Seeds: Nuts and seeds serve as two more iron-rich plant sources. Those who wish to increase their total daily iron intake should add walnuts and pumpkin seeds to their diet, as they contain the highest amounts
- Whole Grains: For this reason, whole grains typically contain more iron than refined grains. That said, most refined grain products are fortified with iron, so they can still be good sources. The following are types of whole grains containing the most iron per portion.
- Other Iron-Rich Foods: Adding them to your diet can help you meet your recommended daily iron intake. Options include tofu, which is not only a good source of iron but also an excellent protein option for vegans and vegetarians. Quinoa is also high in iron and protein. black treacle (molasses)dark (high cocoa) chocolate.
- Fortified Foods: Plant based dairy alternative drinks are a popular choice for B12 fortified food, such as soy, almond, and oat drinks. Cereals can also be fortified with B12. A bowl of fortified cereal paired with plant-based food can be a convenient way to have your daily intake of B12. Nutritional yeast is another staple in plant-based kitchen that can add a delicious umami kick to dishes.
Maximizing Iron Absorption
To get enough iron in a plant-based diet it’s important to be aware of how much iron can be absorbed by the body. Luckily, foods rich in vitamin C are abundant in vegan diets, including bell peppers, broccoli, cabbage, Brussels sprouts, kiwi fruits, oranges, strawberries, pineapples, grapefruits and orange juice. Various strategies can help you increase your body’s ability to absorb non-heme iron.
Here are the best-researched methods:
Read also: Vegetarian Iron Sources: A Complete List
- Eat vitamin C-rich foods: Incorporating ingredients high in vitamin C will enhance non-haem iron absorption. Consuming vitamin C-rich foods at the same time as foods rich in non-heme iron can help increase iron absorption. One trick is that because vitamin C helps you absorb iron (it converts it into a more soluble form), simply adding a handful of strawberries to a bowl of fortified breakfast cereal or enjoying a glass of orange juice with your cereal can increase your iron uptake considerably. The same principle is used in our vegetable tagine - we’ve combined ingredients that supply vitamin C, such as courgettes and tomatoes, along with peas, raisins and chickpeas, which are good sources of iron. To maximize iron absorption, eat cooked vegetables with vitamin C-rich foods.
- Avoid coffee and tea with meals: Drinking coffee and tea can reduce iron absorption. A cup of tea, for example, contains tannins, these compounds bind to iron, so it's best to enjoy your cuppa away from your main meal, or at least wait an hour after you've eaten. Tannins fall into a class of plant compounds called polyphenols. Tannins may have some health benefits, but they can ‘tie-up’ non-haem iron, reducing its absorption.
- Soak, sprout, and ferment: Soaking, sprouting, and fermenting grains and legumes can improve iron absorption by lowering the amount of phytates naturally present in these foods. You can also minimise the phytates in grains, seeds and pulses by soaking, cooking and sprouting them.
- Use a cast iron pan: Foods prepared in a cast iron pan may provide more iron than those prepared in non-iron cookware.
- Consume lysine-rich foods: Plant foods like legumes and quinoa are good sources of protein, which are rich in several amino acids that may help increase iron absorption.
- Be mindful of other dietary factors: Other foods, such as wholegrains and legumes, contain compounds called phytates. These can affect how well you absorb iron - once again, vitamin C can be helpful because it binds with phytates making them less of a problem. Similarly, beta-carotene found in orange and yellow fruits and vegetables helps reduce the effects of phytates, making iron more accessible. Dairy foods like yogurt, cheese and milk, as well as eggs, may interfere with iron absorption because casein from milk and certain forms of calcium are thought to inhibit our ability to absorb iron. While calcium is important for bones, it may also inhibit iron absorption. However, dairy foods and eggs make a useful contribution to the diet, so the advice should be to aim for a balanced and varied diet.
Addressing Common Misconceptions
It’s a common misconception that vegetarians and vegans, since they do not consume meat, are unable to get enough iron in their diets to safely donate blood. Well, we are here to give you the facts! The root of this misconception seems to stem from a misunderstanding about different types of iron that people can get from food. Heme iron, which is found in animal products (mostly meat), is more easily absorbed by the body. However, non-heme iron, which is found in plants, is still a viable option to meet your body’s needs.
Thanks to a certain cartoon character most of us are familiar with the iron-rich qualities of spinach, although we're often told that a compound called oxalic acid found in the leaves, as well as other greens like chard, limit our ability to absorb their rich iron content. Recent studies have thrown doubt over the negative impact of oxalic acid on iron absorption. So, go ahead and follow Popeye's lead - enjoy a serving of spinach but maximise its benefits by combining with vitamin C-rich foods, such as a generous squeeze of lemon juice.
Vitamin B12 Considerations
Vitamin B12 is an important nutrient mainly found in animal-based products including meat, milk, egg, and fish. For individuals on vegan or vegetarian diets, obtaining adequate B12 can pose a challenge given its scarcity in plant-based foods. It is advisable that if you are vegan or vegetarian you monitor your vitamin B12 status, and consume a daily supplement containing 4 to 7 micrograms to ensure sufficient intake. B12 fortified foods offer a practical and effective means for individuals on plant-based diets.
Recommended Daily Iron Intake
The amount of iron you need depends on your age and whether you’re male or female:
- Women of reproductive age - 14.8mg a day
- Men over 18 years of age and post-menopausal women - 8.7mg a day
Depending on their age, children and adolescents may need more or less. The amount required can also vary from person to person. For people who are pregnant or nursing, this increases to 9-27 mg per day.
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