How To Get Enough Iron On A Plant Based Vegan Diet

Ensuring adequate iron intake is crucial when adopting a plant-based diet…

Often, when we switch to a plant-based diet, we overlook our iron requirements. Women in their reproductive years who engage in frequent sports activities are particularly at risk.

Hello, I’m Kate. In this post, I’ll provide an overview of iron and why monitoring our levels is essential, especially on a plant-based diet. 

The role of iron in the body

Your bone marrow produces red blood cells, which contain hemoglobin. Hemoglobin is vital as it transports the oxygen you inhale to your entire body, tissues, and cells. In muscle tissues, this is known as myoglobin, necessary for muscle movement. Iron also plays a role in cell DNA production and supplying the energy our body needs to function. Without oxygen, tissues and cells would perish. Thus, to ensure our body functions properly, we must consume iron-rich foods.

Signs of insufficient iron intake

Insufficient iron levels can cause symptoms like weakness, pale skin, fatigue, and dizziness. Low iron levels may lead to anemia, affecting cognition and immunity. Anemia is characterized by a reduced number of red blood cells lacking adequate hemoglobin. Those at risk include women of childbearing age, growing female adolescents, pregnant women, pubescent boys, and rapidly growing young children.

The two types of iron found in the diet

Iron in foods comes in two forms: heme and non-heme iron. Both types are present in meat, poultry, and fish, while plant foods only contain non-heme iron, found in legumes, fruits, vegetables, whole grains, and pulses. Heme iron is more bioavailable than non-heme iron, making it easier to absorb. Studies suggest that non-heme iron, though less bioavailable, is a healthier iron source as plant foods lack dietary cholesterol. You can meet your iron needs with a whole food plant-based diet by choosing minimally processed foods and consuming them regularly.

Plant foods high in iron

Iron can be sourced from plant foods like tofu, tempeh, soybeans, dark leafy greens, lentils, chickpeas, seeds, nuts, and dried fruits such as apricots, figs, and raisins. Many commonly consumed foods are fortified with iron, like certain breakfast cereals and enriched breads, as indicated on the nutritional panel.

Can we absorb enough iron on a plant-only diet?

To enhance iron absorption on a plant-based diet, pair iron-rich plant foods with foods high in vitamin C, which boosts iron absorption. Citrus fruits such as lemons, pineapples, oranges, strawberries, blackcurrants, and kiwi are rich in vitamin C, as are vegetables like broccoli, cauliflower, Brussels sprouts, chili peppers, tomatoes, and red peppers.

Be aware of foods that can inhibit iron absorption

Some products, including coffee, tea, chocolate, and red wine, can hinder iron absorption, so consume them at different times when trying to increase iron intake. Calcium supplements also inhibit iron absorption and should be taken a few hours apart from meals.

If unsure, get your iron levels tested

If you suspect low iron levels or experience symptoms, consider getting your iron levels tested by a doctor or healthcare professional. A simple blood test, known as a complete blood count, can easily assess your blood's iron levels, binding capacity, and serum ferritin stores.

Excess iron in the blood can be harmful

Certain groups, such as those with a genetic predisposition for excessive iron storage, post-menopausal women, and men, can accumulate excess iron in the blood. Too much iron can be harmful, as it may be stored in organs like the liver, heart, and pancreas, causing damage. Hemochromatosis (excess iron) can lead to chronic fatigue, joint pain, liver disease, diabetes, heart issues, and stomach pain.