Iron-Rich Plant Diet: What To Eat?

Iron is an essential mineral for proper growth and development, and it's found in red blood cells called haemoglobin, which carries oxygen in your blood from your lungs to your tissues. There are two types of iron: heme iron, which is found in animal products and is generally easier for the body to absorb, and non-heme iron, which is found in plant-based sources and is not as easily absorbed. While it's a common concern that a plant-based diet might not provide enough iron, research has shown that vegetarians and vegans are not at a greater risk of iron deficiency than meat-eaters. In fact, they may even be more efficient at absorbing iron from foods. This is partly because when iron stores are low, the body absorbs more non-heme iron from plant foods. Additionally, vegetarians tend to store less iron, which may contribute to their lower rates of heart disease, diabetes, and colon cancer. So, how can those on a plant-based diet ensure they're getting enough iron?

Eat vitamin C-rich foods with iron-rich foods

It is important to eat iron-rich plant foods with vitamin C-rich foods to increase the body's ability to absorb iron. This is because the body finds it harder to absorb non-heme iron, which is the type found in plant-based foods.

Vitamin C-rich foods include citrus fruits, kiwis, strawberries, sweet bell peppers, potatoes, and broccoli.

• Having berries with oatmeal
• Adding spinach with oranges in smoothies
• Enjoying tofu with bell peppers in a stir fry
• Using tomato as a base for bean, pea, or lentil-containing chilli or curries
• Garnishing with freshly squeezed lemon
• Having a spinach salad with a squeeze of lemon juice or adding vitamin C-rich strawberries, orange segments or red peppers
• Blending a handful of strawberries into a spinach-packed smoothie
• Adding tomatoes to a lentil-based dish
• Scooping up chickpea hummus with slices of red bell pepper
• Pairing tofu with broccoli for a vegetarian stir-fry

Avoid tea and coffee with meals

How to Get Iron in a Plant-Based Diet

Tea and coffee are popular beverages, often consumed alongside meals, but they can hinder the absorption of iron. This is particularly true for those on a plant-based diet, as the iron found in plants, called non-heme iron, is already less efficiently absorbed than the heme iron from animal products. Tea and coffee contain compounds like polyphenols and tannins that bind to iron, forming complexes that are difficult for the body to absorb.

To minimize the impact of tea and coffee on iron absorption, it is recommended to consume these beverages separately from meals, either about 30 minutes before or after eating. This allows the body to absorb iron from plant-based sources without interference from the compounds in tea and coffee.

In addition to tea and coffee, cocoa and red wine can also reduce iron absorption, so it is advisable to limit their consumption during meals as well. Instead, pair iron-rich plant foods with vitamin C-rich foods, as vitamin C enhances iron absorption.

Soak, sprout and ferment grains and legumes

Soaking, sprouting, and fermenting grains and legumes is a great way to improve iron absorption. This is because the process lowers the amount of phytates naturally present in these foods, which can inhibit the absorption of iron and other nutrients.

Phytates, also known as phytic acid, are present in all legumes, grains, and nuts. They are a natural compound that protects these foods but can cause havoc on our digestive system if not broken down. This is why you might feel bloated and gassy after eating beans. By soaking and sprouting legumes, grains, and nuts, you are mimicking nature's germination process, turning a seed into a plant.

The process is simple: first, rinse your legumes, grains, or seeds, and place them in a glass bowl or jar. Cover them with twice as much filtered water, and for an extra boost, add a tablespoon of apple cider vinegar or half a tablespoon of salt for every two cups of water to help break down the phytates. Let them soak for the recommended time—usually eight to 12 hours, but this can vary depending on the type of grain or legume. Then, rinse the legumes/grains/seeds until the water runs clear.

At this point, you can either cook and eat your legumes/grains/seeds, or you can continue to the sprouting stage. To sprout, place your soaked legumes/grains/seeds in a jar with a sprouting lid, face down on a dish rack to allow excess water to drain off and air to circulate. Rinse your legumes/grains/seeds several times a day, and within a few days, you will notice the start of a white or green tail—this means they have sprouted! Keep your sprouts in the fridge and consume within a few days.

Soaking and sprouting are excellent ways to improve the digestibility and nutritional value of your plant-based diet, and they are easy to incorporate into your daily routine. Not only do they improve iron absorption, but they also increase the absorption of other important nutrients such as zinc, calcium, and B vitamins.

Consume calcium supplements separately from iron-rich meals

Calcium and iron are both essential for a healthy body. While iron helps transport oxygen around the body and is important for brain function and a healthy immune system, calcium is vital for healthy bones and teeth and helps with normal blood clotting.

Calcium can, however, interfere with the absorption of iron. Calcium and iron compete for the same receptors, and when taken together, calcium inhibits the absorption of iron. This is true for both dietary sources and supplements.

To avoid this, it is recommended to take calcium supplements a few hours after eating, and at least 3-4 hours after taking an iron supplement. It is also best to avoid drinking tea or coffee with meals, as these drinks can also reduce the absorption of iron.

If you are taking calcium supplements, it is always best to follow the recommendations of a healthcare professional.

Cook with an iron skillet

Cooking with an Iron Skillet to Get Iron in a Plant-Based Diet

Overview

Cooking with an iron skillet is a simple and effective way to boost your iron intake, especially if you follow a plant-based diet. Iron deficiency is a common issue, affecting up to 18% of healthy women globally. While meat is often touted as the best source of iron, a well-balanced plant-based diet can also provide sufficient iron. In fact, research shows that vegetarians tend to consume as much, if not more, iron than those following other dietary patterns.

The Benefits of Cooking with an Iron Skillet

Cooking with an iron skillet can increase the iron content of your food by up to 16% compared to using non-iron cookware. This increase in iron content is particularly notable when cooking acidic or moisture-rich foods for longer periods. Additionally, the type of iron absorbed from iron cookware, known as non-heme iron, is the same type found in plant-based foods and is generally healthier than the heme iron found in animal-based sources or iron supplements. Non-heme iron is also more readily absorbed by the body when paired with vitamin C-rich foods.

Tips for Maximizing Iron Absorption

To maximize the amount of iron transferred from your iron skillet to your food, consider the following tips:

• Cook acidic foods: Acidic ingredients like citrus, tomato-based sauces, and alcohol can draw out more iron from the skillet.
• Simmer soups, stews, and chilies: Dishes with more moisture will absorb more iron, so opt for longer cooking times with these types of recipes.
• Pair iron-rich foods with vitamin C: Vitamin C enhances iron absorption, so include foods like citrus fruits, bell peppers, or broccoli with your meals.
• Avoid tea and coffee with meals: These beverages can reduce iron absorption, so it's best to consume them separately from iron-rich foods.

Sample Iron-Rich Recipes

• Sizzling Beef with Greens
• Moroccan Vegetable Lentil Soup
• Seared Salmon with Bean Puree and Spinach
• Middle Eastern Lamb Salad

Cooking with an iron skillet is a great way to naturally boost your iron intake, especially when paired with a plant-based diet and iron-absorption enhancing foods. By incorporating these tips into your cooking routine, you can ensure you're getting sufficient iron while also enjoying delicious and nutritious meals.

Frequently asked questions