Iron-Rich Vegan Diet: What You Need To Know

Iron is an essential mineral for the human body, and it can be found in various foods, including many plant-based sources. Iron is necessary for the body to carry out important functions, such as producing haemoglobin, a protein found in red blood cells that transports oxygen throughout the body. It is also needed for myoglobin, a protein that brings oxygen to the muscles, and supports immune function, energy levels, and athletic performance.

There are two types of iron: heme and non-heme. Heme iron is found in animal products and is easily absorbed by the body, while non-heme iron is obtained from plant-based sources and is not as easily absorbed. Vegans can obtain non-heme iron from dried beans, dark green leafy vegetables, dried fruits, nuts, seeds, whole grains, and iron-fortified products.

To enhance iron absorption, it is recommended to pair iron-rich foods with vitamin C-rich foods, such as citrus fruits, strawberries, tomatoes, and bell peppers. Additionally, using cast iron cookware can also increase the iron content in foods. However, it is important to avoid drinking coffee or tea with iron-rich meals as they can inhibit iron absorption.

Eat vitamin C-rich foods with iron-rich foods

Consuming vitamin C-rich foods with iron-rich foods is a great way to increase iron absorption. This is especially important for vegans, as non-heme iron from plants is not as easily absorbed as heme iron from animal products.

Vitamin C-rich foods include:

• Citrus fruits and citrus juice
• Red or green bell peppers
• Kiwi, strawberries, tomatoes, cantaloupe, and papaya

Pair these with iron-rich foods such as:

• Whole wheat bread, cereals, pasta, quinoa, and oatmeal
• Cooked spinach, asparagus, and green beans
• Beans, legumes, soybeans, tofu, and lentils
• Dried apricots, raisins, and dates
• Potatoes, sweet potatoes, and tomatoes (especially dried or concentrated)
• Nuts and seeds
• Dried beans and legumes
• Dark, green leafy vegetables
• Dried fruits
• Wholegrain cereals and breads
• Iron-fortified products

By combining these food groups, you can enhance your body's ability to absorb iron and ensure you're getting enough of this essential mineral.

Avoid tea, coffee, and calcium supplements with meals

Tea, coffee, and calcium supplements are best avoided with meals when following a vegan diet to ensure sufficient iron intake. This is because these substances can hinder the body's ability to absorb iron.

Tea and coffee contain polyphenols, including chlorogenic acid and tannins, which are known inhibitors of iron absorption. The polyphenol content of tea and coffee is the main factor in reducing iron absorption, rather than the caffeine content. The stronger the tea or coffee, the less iron is absorbed.

Tea and coffee can reduce iron absorption by up to 64% and 39%, respectively. Therefore, it is recommended to avoid consuming them with meals or within an hour before or after eating.

Calcium supplements are also best avoided during meals as calcium can inhibit iron absorption.

In addition to avoiding tea, coffee, and calcium supplements with meals, there are several other strategies to enhance iron absorption. These include:

• Consuming vitamin C-rich foods with meals, such as citrus fruits, red or green bell peppers, and strawberries.
• Soaking, sprouting, and fermenting grains and legumes to reduce phytates, which can interfere with iron absorption.
• Using cast iron cookware, as a small amount of iron may be transferred to food during cooking.
• Consuming lysine-rich foods, such as legumes and quinoa, which can increase iron absorption.

Eat dried beans and legumes

Dried beans and legumes are an excellent source of iron for vegans, as they are rich in non-heme iron, which is necessary for proper growth and development. Non-heme iron is not as easily absorbed as heme iron (found in animal products), but it is still essential for several bodily functions. Consuming enough iron is crucial to prevent an iron deficiency, which can cause low energy, breathlessness, headaches, irritability, dizziness, or anemia.

There are various types of beans and legumes that are particularly good sources of iron. For example, kidney beans, soybeans, and lima beans have a high iron content, with 5.2 mg, 4.5 mg, and 4.5 mg of iron per cup, respectively. Cannellini beans, or white kidney beans, provide 5.2 mg of iron per cup and are also a good source of protein and fiber. Chickpeas, also known as garbanzo beans, are another excellent option, as they contain high amounts of iron and can be easily incorporated into various dishes such as tacos, chili, soups, and salads.

Lentils, including brown, green, and red varieties, are also an excellent source of iron, with one cup containing 6.6 mg of iron. They are also rich in potassium, fiber, and folate, a B vitamin. In addition to their high iron content, lentils offer numerous health benefits. Regular consumption of lentils has been linked to a reduced risk of diabetes, obesity, cancer, and heart disease. They are a versatile ingredient that can be added to soups, stews, curries, salads, and more.

In addition to dried beans and legumes, other good sources of vegan-friendly iron include dark green leafy vegetables like spinach and Swiss chard, dried fruits such as apricots and raisins, nuts and seeds, whole grain cereals and breads, and iron-fortified products. Pairing iron-rich foods with vitamin C-rich foods can also enhance iron absorption.

Eat dark, leafy greens

Dark, leafy greens are an excellent way to add iron to your vegan diet. They are a "superfood", offering a sheer amount of nutritional goodness. They are rich in vitamins and minerals, such as iron, calcium, magnesium, vitamin C, vitamin E, potassium, and vitamin K.

The darker the leaves, the more nutrient-rich the greens are. For example, according to the Academy of Nutrition and Dietetics, romaine lettuce has nine times more vitamin A than iceberg lettuce.

Some of the most popular dark, leafy greens include:

• Kale, which is incredibly nutritious; just one cup contains around 68% of your daily vitamin K. It’s also a source of fibre, manganese, vitamin A, riboflavin, and calcium, and it’s rich in vitamin C.
• Spinach, which is a flowering green plant that originated in Persia (now Iran). Like most dark greens, it contains high levels of chlorophyll, which has antioxidant properties, and it’s also a very good source of vitamin K, which is particularly important for the body’s wound-healing process.
• Collard greens, which are large, flat green leaves that are closely related to cabbage and broccoli. They are a great source of vitamin K, and they also contain fibre, protein, calcium, vitamin C, folate, vitamin A, magnesium, phosphorus, and potassium.
• Arugula, which is a common salad ingredient and pizza or pasta garnish. It is incredibly nutrient-dense and contains calcium, folate, vitamin C, vitamin K, vitamin A, and potassium.
• Swiss chard, which is closely related to beetroot. It has an earthy and nutty taste, making it great to sauté and serve with pasta or stir fry. Like all dark leafy greens, Swiss chard is a great source of antioxidants, and it’s also high in iron, magnesium, vitamin A, vitamin C, and potassium.
• Bok choy, which is a type of Chinese cabbage. It is high in vitamin C and vitamin K, and it’s also a source of fibre, calcium, magnesium, and iron.

You can eat dark, leafy greens as they are, or with a little bit of seasoning. However, they often taste best when they’re part of a delicious meal, like lasagne or sushi.

Cook with a cast-iron pan

Cooking with a cast-iron pan is a great way to add iron to your vegan diet. Here are some tips for getting the most out of your cast-iron cookware:

Seasoning Your Pan

Cast iron skillets need to be seasoned before use to create a non-stick surface and protect the pan from rusting. Seasoning simply involves rubbing the pan with vegetable oil and baking it in the oven. Here's a step-by-step guide:

• Wash the pan with soap and water, then dry it with a towel.
• Place the clean, dry pan on the stovetop over low heat to complete the drying process.
• Turn off the heat and add a small amount of vegetable oil, such as grapeseed or flaxseed oil, to the pan.
• Use paper towels to protect your hands and rub the oil all over the inside and outside of the pan.
• Wipe off any excess oil, leaving only a thin coating.
• Place the pan upside down on the middle rack of an oven preheated to 400 degrees Fahrenheit. Place a baking sheet on the rack below to catch any drips.
• Bake the pan for 45 minutes.
• Repeat steps 3-6 several times to build up a good layer of seasoning. Remember to use just a small amount of oil each time.

Cooking with Cast Iron

Once your pan is seasoned, you're ready to start cooking! Here are some tips for cooking with cast iron:

• Preheat your skillet gradually on a burner that's similar in size to the pan. Cast iron holds heat, so it's not necessary to use a heat setting above medium.
• Add a little oil or fat to the pan once it's preheated. If you're using butter, start with oil, then add the butter just before adding your food.
• Heat the pan before adding your food to prevent sticking and ensure even cooking.
• Cast iron is perfect for searing meat and creating a beautiful crust. Allow the meat to form a crust and naturally release from the pan before trying to flip it.
• Cast iron can be used for both sweet and savoury dishes. However, some people prefer to use separate pans to avoid mixing flavours, such as baking cinnamon rolls in the same pan used for frying fish.
• Cast iron is excellent for shallow or deep frying due to its ability to conduct heat well.
• Cast iron can be used on the stovetop and in the oven, making it a versatile cooking tool.
• When cooking with cast iron on the stovetop, wait until the pan feels hot before adding oil or butter. This will ensure the pan is ready for cooking.
• For stove-top to oven cooking, create a crust on the stovetop, then transfer the pan to the oven to complete the cooking process.
• It's easier to clean cast iron while it's still warm. Use paper towels to wipe away any grease or stuck-on food, then wash with warm water and a sponge or plastic scrubber. Dry the pan with a towel, then on low heat, and wipe with a thin layer of oil before storing.

Frequently asked questions