Leena Watts
Iron is an essential nutrient, and iron deficiency is a worldwide health problem. There are two types of dietary iron: heme iron, which is found in meat, fish, and poultry, and non-heme iron, which is found in plant-based foods such as fruits, vegetables, grains, and nuts. Heme iron is more readily absorbed by the body, with absorption rates of up to 30%, while non-heme iron has lower absorption rates of between 2% and 10%. Vegetarian and vegan diets contain only non-heme iron, so it is important for those following these diets to be aware of foods high in iron and techniques to promote iron absorption. This raises the question: what percentage of dietary iron is absorbed from vegetarian diets?
| Characteristics | Values |
|---|---|
| Percentage of heme iron in animal products | 40% |
| Percentage of non-heme iron in animal products | 60% |
| Percentage of total iron contributed by haem iron | 10%–15% |
| Percentage of total iron contributed by non-haem iron | 85%–90% |
| Percentage of haem iron absorbed | 15%–35% |
| Percentage of non-heme iron absorbed | 2%–10% |
| Percentage of iron from meat in the Australian diet | <20% |
| Percentage of iron from cereals and cereal products in the Australian diet | 40% |
| Percentage of iron from meat in the UK diet | <20% |
| Percentage of iron from cereals and cereal products in the UK diet | 45% |
| Percentage of iron deficiency anemia in vegetarians compared to the general population | No difference |
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What You'll Learn
- Iron absorption is increased by eating vitamin C-rich foods
- Iron is found in food in two forms: heme and non-heme iron
- Vegetarians do not have a higher incidence of iron deficiency than meat-eaters
- Iron-rich foods include nuts, seeds, legumes, and dark chocolate
- The bioavailability of iron in vegetarian diets is a concern
Iron absorption is increased by eating vitamin C-rich foods
Iron is essential for good health, but many people are deficient in it. Iron is found in either heme or non-heme forms. Heme iron is derived from haemoglobin and myoglobin and is found in meat, fish, and poultry. Non-heme iron is found in plant-based foods such as fruits, vegetables, nuts, seeds, legumes, and whole grains. The body absorbs heme iron more easily than non-heme iron.
Vegetarian diets may raise concerns about lower iron bioavailability from plant sources compared to animal sources due to dietary inhibitors such as phytate in plants. Phytate, or phytic acid, found in foods like whole grains, cereals, soy, nuts, and legumes, can significantly decrease iron absorption. However, the negative effect of phytate can be counteracted by consuming vitamin C, which enhances non-heme iron absorption.
Vitamin C, also known as ascorbic acid, has been shown to enhance iron absorption by capturing non-heme iron and storing it in a form that the body can absorb more easily. It can increase absorption by up to sixfold in individuals with low iron stores, overcoming the effects of phytic acid, polyphenols, calcium, and milk proteins. The addition of 50 mg of vitamin C per meal can boost absorption by three to six times. Vitamin C facilitates the conversion of Fe3+ (ferric) to Fe2+ (ferrous) iron, the form in which iron is most readily absorbed.
To increase iron absorption, it is recommended to include vitamin C-rich foods in meals. These foods can be paired with iron-rich plant foods, such as dark leafy greens, legumes, nuts, seeds, and whole grains, to maximize iron intake. Examples of vitamin C-rich foods include citrus fruits, peppers, tomatoes, broccoli, dark green leafy vegetables, bell peppers, melons, and strawberries. For instance, one could eat a salad containing peppers and tomatoes with lentils or drink a glass of orange juice with a fortified breakfast cereal.
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Iron is found in food in two forms: heme and non-heme iron
Iron is an essential mineral for growth and development. It combines with protein to form haemoglobin, found in red blood cells, which carries oxygen from the lungs to every cell in the body. A lack of iron can lead to iron-deficiency anaemia, which is the most common nutritional deficiency worldwide.
Non-heme iron is found in plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds. It is also found in animal products such as eggs and dairy. Non-heme iron is typically viewed as less important for a diet, as it is less well absorbed by the body (about 2-20%). However, it is still an important part of a nutritious, well-balanced diet.
The absorption of non-heme iron can be increased by consuming it with vitamin C-rich foods. This is particularly beneficial for vegetarians, who typically have high intakes of vitamin C. Foods high in vitamin C include tomatoes, citrus fruits, and peppers. Other ways to increase the absorption of non-heme iron include consuming lysine-rich foods such as legumes and quinoa, and sprouting plant-based foods to reduce phytate levels, which improves nutrient absorption.
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Vegetarians do not have a higher incidence of iron deficiency than meat-eaters
Iron is an essential nutrient for many bodily functions, and iron deficiency can lead to low energy, breathlessness, headaches, irritability, dizziness, or anemia. There are two types of dietary iron: heme and non-heme. Heme iron is found in meat, fish, and poultry, and is the form of iron that is most readily absorbed by the body. Non-heme iron is found in plant-based foods such as fruits, vegetables, nuts, seeds, legumes, and whole grains.
While vegetarians are at risk of iron deficiency due to the lower bioavailability of iron from plant sources, this does not mean that they have a higher incidence of iron deficiency than meat-eaters. In fact, several studies have shown that there is no difference in the prevalence of iron deficiency between vegetarian and omnivorous men or between pre-menopausal women who do not menstruate and omnivores. However, among women who menstruate, vegetarians have a higher prevalence of iron deficiency compared to omnivores. This is because menstrual blood loss is a major determinant of iron stores, and when iron intake is low, the body's iron stores can become depleted.
There are strategies that vegetarians can use to increase their iron intake and improve absorption. Firstly, vegetarians can include iron-rich plant foods in their diet, such as potatoes, leafy greens, nuts, seeds, legumes, and iron-fortified cereals. Secondly, they can consume vitamin C-rich foods alongside non-heme iron sources, as vitamin C can enhance iron absorption by up to sixfold. This is because vitamin C facilitates the conversion of Fe3+ (ferric) to Fe2+ (ferrous) iron, the form in which iron is most easily absorbed. Tomatoes, citrus fruits, and peppers are good sources of vitamin C. Finally, consuming lysine-rich foods such as legumes and quinoa may also help to increase iron absorption.
In summary, while vegetarians may be at risk of iron deficiency due to the lower bioavailability of iron from plant sources, they do not have a higher incidence of iron deficiency than meat-eaters overall. However, vegetarian women who menstruate may need to pay closer attention to their iron intake and absorption to prevent deficiency. By including iron-rich plant foods in their diet and consuming vitamin C and lysine-rich foods to enhance absorption, vegetarians can maintain adequate iron levels.
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Iron-rich foods include nuts, seeds, legumes, and dark chocolate
Iron is an essential mineral that helps maintain strength and energy and is a crucial component of hemoglobin, which carries oxygen in red blood cells. A deficiency in iron can lead to low energy, breathlessness, dizziness, and anemia. The recommended daily iron intake varies from 8 to 18 milligrams, depending on age, sex, and individual differences. For pregnant or nursing people, the requirement increases to 9-27 mg per day.
Vegetarians can obtain their necessary iron intake by including iron-rich foods in their diets. Iron-rich foods include nuts, seeds, legumes, and dark chocolate.
Nuts, such as pumpkin seeds, are tasty and nutritious snacks. A 1-ounce (28-gram) serving of pumpkin seeds provides 2.5 mg of iron, contributing 14% of the daily value. They are also a good source of vitamin K, zinc, and manganese, as well as magnesium, which is often lacking in diets.
Seeds and nuts can be added to cooked vegetables, especially those rich in vitamin C, to maximize iron absorption. For example, tomatoes contain more iron when dried or concentrated, and potatoes have higher iron content when unpeeled. Legumes, such as white beans, are another excellent source of iron. A one-cup serving of white beans provides 7.83 mg of iron. They can be easily incorporated into salads, stews, soups, or pasta dishes.
Dark chocolate, with 70-85% cacao solids, is a delicious and nutritious treat. A 1-ounce (28-gram) serving contains 3.4 mg of iron, meeting 19% of the daily value. It is also a good source of copper and magnesium, providing 56% and 15% of the daily values, respectively.
In addition to these foods, vegetarians can also include quinoa, tofu, spinach, lentils, and fortified whole-grain cereals in their diets to ensure sufficient iron intake.
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The bioavailability of iron in vegetarian diets is a concern
Iron is an essential nutrient, as it is a central part of haemoglobin, which carries oxygen in the blood. Iron is found in food in two forms: heme and non-heme iron. Heme iron, which accounts for 40% of the iron in meat, poultry, and fish, is well absorbed by the body. Non-heme iron, which makes up the remaining 60% of iron in animal tissue and all the iron in plants, is less well absorbed.
However, some researchers state that concerns over non-heme iron bioavailability may be less important than previously thought. Vegetarian diets often include high levels of vitamin C, which can enhance iron absorption by up to sixfold. In addition, other organic acids (citric, malic, and lactic acids) and vitamin A and β-carotene also improve non-heme iron absorption.
While vegetarians may have lower iron stores than meat-eaters, this does not appear to lead to adverse health effects. Surveys of vegetarians and vegans have found that iron deficiency anemia is no more common among vegetarians than among the general population. In fact, moderately lower iron stores have even been hypothesised to reduce the risk of chronic diseases.
To ensure adequate iron intake on a vegetarian diet, it is important to include iron-rich plant foods such as leafy greens, nuts, seeds, legumes, and iron-fortified cereals. Eating vitamin C-rich foods at the same time can also help to increase iron absorption.
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Frequently asked questions
The recommended dietary allowance (RDA) for iron is about 8–18 milligrams (mg) daily, depending on age and sex. For people who are pregnant or nursing, this increases to 9–27 mg per day.
Vegetarian diets contain only non-heme iron, which is less well absorbed than heme iron. The percentage of non-heme iron absorbed ranges from 2% to 10%. However, it is important to note that vegetarians do not have a higher incidence of iron deficiency than meat-eaters.
Vegetarians can improve iron absorption by consuming vitamin C-rich foods along with iron-rich plant foods. Vitamin C enhances iron absorption by up to sixfold. Good sources of vitamin C include tomatoes, citrus fruits, and peppers. Additionally, consuming lysine-rich foods such as legumes and quinoa may also increase iron absorption.
