Dante Carrillo
Iron is an essential nutrient for many bodily functions, and a deficiency can lead to low energy, breathlessness, headaches, irritability, dizziness, or anemia. While it is a common misconception that vegan and vegetarian diets are lacking in iron, this is not the case. In fact, vegans and vegetarians can meet their daily iron requirements without needing to take supplements. This is because iron is found in a variety of plant-based sources, including legumes, vegetables, fruits, nuts, seeds, and whole grains. However, it is important to note that non-heme iron, which is found in plants, is not absorbed as well as heme iron, which comes from animal products. As a result, vegetarians and vegans may need to consume more iron-rich plant foods and pair them with vitamin C-rich foods to enhance absorption.
How to increase iron in your diet if you're a vegetarian
| Characteristics | Values |
|---|---|
| Recommended dietary allowance (RDA) for males assigned at birth (MAAB) | 8–18 mg of iron per day |
| RDA for females assigned at birth (FAAB) | 8–18 mg of iron per day |
| RDA for pregnant people | 27 mg per day |
| RDA for vegans | 32 mg per day for women, 14 mg per day for men |
| Iron-rich foods | Dark leafy greens, tofu, whole grains, beans, legumes, nuts, seeds, dried fruits, potatoes, dried beans, lentils, spinach, kidney beans, soybeans, lima beans, Swiss chard, molasses, thyme, coconut milk, dark chocolate, quinoa, dried apricots, raisins, dates, tomatoes, pumpkin, squash, mushrooms, salad greens, whole wheat breads, cereals, pastas, oatmeal, fortified breakfast cereals, iron supplements, cast iron cookware |
| Foods to avoid | Butter, oil, cheese, antacid medications, coffee, tea |
| Foods to eat with iron-rich foods to increase absorption | Vitamin C-rich foods |
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What You'll Learn
Eat vitamin C-rich foods with iron-rich foods
It is important to eat iron-rich foods with vitamin C-rich foods to increase non-heme iron absorption. Non-heme iron is found in plants and is less easily absorbed than heme iron, which comes from animal products.
Vegetarians can get iron from certain vegetables, including potatoes and leafy greens, nuts, seeds, and legumes. Leafy greens that are rich in iron include spinach and swiss chard. Legumes, such as beans, peas, and lentils, are also great sources of iron. For example, one cup of cooked lentils contains 6.6 mg of iron, which is 37% of the daily value. Vegetarians can also get iron from nuts and seeds, such as pumpkin seeds and cashews.
Vitamin C-rich foods include broccoli, tomatoes, citrus fruits, and red, yellow, and orange peppers. Broccoli, in particular, is very high in vitamin C, providing 6% of the daily value in one serving. By pairing iron-rich foods with vitamin C-rich foods, vegetarians can enhance their body's ability to absorb iron. For example, the iron content of tomatoes increases when they are dried or concentrated, and potatoes have higher iron content when unpeeled.
In addition to increasing iron absorption, vitamin C-rich foods offer other health benefits. For example, broccoli is high in vitamins C, K, and folate, and may help reduce cancer risk. Similarly, tomatoes are a good source of lycopene, an antioxidant that may help protect against certain types of cancers and heart disease.
By including a variety of iron-rich and vitamin C-rich foods in their diet, vegetarians can ensure they are getting enough iron and maximizing its absorption.
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Avoid coffee and tea with meals
Vegetarians and vegans can find it challenging to maintain high iron levels due to the type of iron they consume. Heme iron, found in animal products, is generally easier for the body to absorb than non-heme iron, which comes from plants. Non-heme iron is present in vegetarian and vegan-friendly foods such as dried beans, legumes, dark green leafy vegetables, dried fruits, nuts, seeds, and whole grain products.
To increase iron absorption, it is recommended to avoid drinking coffee and tea with meals. This is because coffee and tea contain compounds that can inhibit iron absorption. One study found that drinking tea with a meal reduced iron absorption by 64%, while coffee reduced it by 39%. These compounds include polyphenols, such as chlorogenic acid and tannins, which are present in higher concentrations in light-roasted coffee and black tea. The polyphenol content of these beverages directly impacts iron absorption, with higher polyphenol content leading to decreased iron absorption. Caffeine, however, does not appear to be the main interfering substance, as it only binds to a small amount of iron.
The impact of coffee and tea on iron absorption depends on when they are consumed. Drinking coffee or tea an hour before or after a meal does not seem to affect iron absorption. However, drinking them with meals or shortly after can significantly reduce iron absorption.
If you are at risk of iron deficiency, it is advisable to choose herbal teas over coffee or tea with meals. Green tea, in particular, may be a better option than white or black tea, as it contains far fewer tannins, which are known to inhibit iron absorption.
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Eat more legumes, beans, and lentils
Legumes, beans, and lentils are excellent sources of iron for vegetarians and are a great addition to a healthy diet. They are rich in non-heme iron, which is found in plants and is not as easily absorbed as heme iron from animal products. However, by including vitamin C-rich foods in your diet, you can enhance your body's ability to absorb non-heme iron.
Legumes, a plant-based source of iron, include beans, peas, and lentils. These foods are not only good sources of iron but also provide other essential nutrients. For example, lentils are rich in potassium, fiber, folate, and B vitamins, in addition to their iron content.
There are several types of lentils, including brown, green, and red lentils, each offering a good amount of iron. Similarly, various beans have different iron contents, with kidney beans, soybeans, and lima beans being excellent sources. By incorporating these legumes and beans into your meals, you can boost your iron intake.
To maximize the absorption of iron from legumes, beans, and lentils, it is recommended to consume them cooked. Additionally, pairing them with vitamin C-rich foods can significantly enhance iron absorption. For instance, you can combine legumes or beans with citrus fruits, tomatoes, or peppers to boost your body's ability to absorb the iron from these plant-based sources.
In summary, legumes, beans, and lentils are valuable additions to a vegetarian diet, offering a good source of iron and other essential nutrients. By including these foods in your meals and pairing them with vitamin C-rich foods, you can ensure you're getting the most out of their iron content and supporting your overall health.
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Eat more leafy greens, nuts, and seeds
Vegetarians and vegans need to ensure they are getting enough iron in their diets, as non-heme iron from plants is not absorbed as effectively as heme iron from animal products. A good way to increase your iron intake is to eat more leafy greens, nuts, and seeds.
Leafy greens such as spinach, kale, and collard are rich in iron and can be easily incorporated into your diet. Try adding them to smoothies or salads, or cooking them as a side dish. These greens are also packed with other essential nutrients like calcium, fibre, and vitamins.
Nuts are another great source of iron. Pistachios, in particular, stand out for their high iron content. A 100g serving of pistachios provides 14mg of iron, which is nearly four times the amount found in other popular nut varieties like almonds, brazils, and cashews. Other nuts that provide a good amount of iron include almonds, peanuts, and cashews. Nuts also offer protein, healthy fats, and fibre, making them a nutritious snack or addition to meals.
Seeds are also an excellent way to boost your iron intake. Pumpkin seeds, for example, contain 3.3mg of iron per 28g serving, while sesame seeds provide 10mg of iron per 100g. By adding seeds to your meals or snacking on them throughout the day, you can easily increase your iron intake. Like nuts, seeds also provide other important nutrients such as zinc, magnesium, and healthy fats.
To maximize the absorption of iron from these plant-based sources, it is recommended to consume them cooked and alongside vitamin C-rich foods. This means including foods like citrus fruits, tomatoes, and peppers in your diet, as they can help your body absorb more non-heme iron.
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Eat more whole grains, fruits, and vegetables
Vegetarians and vegans can obtain sufficient iron from plant-based sources. This is important as iron is a necessary nutrient for many bodily functions, and iron deficiency can lead to low energy, breathlessness, headaches, irritability, dizziness, or anemia.
Whole grains
Whole grains typically contain more iron than refined grains. Fortified grains are a vital source of iron, providing approximately half of all dietary iron in the US. When selecting a breakfast cereal, look for those that contain 100% of the daily value of iron per serving. Iron-fortified, whole-grain cereals contain the most iron. Whole wheat breads, pastas, quinoa, and oatmeal are also good sources of iron.
Fruits
Although not commonly associated with iron, some fruits are surprisingly high in iron. These include dried apricots, raisins, dates, olives, mulberries, and prune juice. Dried fruits are also rich in fiber, vitamins, minerals, and antioxidants. However, they are also high in sugar and calories, so they should be consumed in moderation.
Vegetables
Vegetables often have higher iron content than meats and eggs, although non-heme iron is less easily absorbed. To maximize iron absorption, consume them cooked and with vitamin C-rich foods. Leafy greens such as spinach and Swiss chard are good sources of iron and can be easily added to meals by sautéing, steaming, or eating raw in salads and smoothies. Potatoes also offer a good amount of iron, especially when unpeeled. Other vegetables high in iron include tomatoes, especially when dried or concentrated, and sweet potatoes.
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Frequently asked questions
Iron-rich foods for vegetarians include legumes, beans, peas, lentils, nuts, seeds, tofu, dark leafy greens, dried fruits, whole grains, and fortified products.
The recommended dietary allowance (RDA) for iron is 8-18 milligrams per day, but this can vary depending on age, sex, and life stage. For example, pregnant people need up to 27 mg per day. Vegetarians and vegans may need up to 1.8 times more iron than meat-eaters, as non-heme iron from plants is not absorbed as well as heme iron from animal products.
Pairing iron-rich foods with vitamin C can enhance iron absorption. This can include eating citrus fruits, peppers, or broccoli with your meals. Additionally, avoiding coffee and tea with meals can help, as these drinks contain tannins and polyphenols, which can reduce iron absorption.
Iron deficiency, or anemia, can cause low energy, breathlessness, headaches, irritability, dizziness, and pale skin.
Yes, iron supplements are available for vegetarians and vegans. However, a well-planned vegetarian diet that includes a variety of iron-rich foods can usually provide enough iron without the need for supplements.
