Facebook
header-banner-plantbasediron.webp
Earth First

Plant-Based Iron Sources

As a central component of red blood cells (which store and carry oxygen through our bodies), iron is an essential nutrient in everyone's diet. But people eating plant-based diets exclude well-known iron sources like meat and seafood from their diet, so where can they get their plant-based iron from?

In Europe, around 1 in 4 people suffer from anaemia–leading to headaches, shortness of breath and tiredness. The most common cause of anaemia is insufficient dietary intake of iron, but not all forms of iron in our diet are equal.1

Animal and Plant Based Iron Sources

Plants

Although meat and fish are well-known for being rich in iron, this essential mineral is present in many vegetables, too. So it's absolutely possible to meet your iron needs with a plant-based diet.  

Heme Iron vs Non-Heme Iron

The iron in our diets can come in two forms: heme iron and non-heme iron. Non-heme iron refers to free iron atoms, whereas in heme iron atoms are embedded in a protein structure. Heme iron is the form of iron present in muscle tissue and blood and so is found in meat and fish, but not in plants (which contain only non-heme iron). 

The crucial difference between these two forms is that heme iron is absorbed and put to use 3-4 times more efficiently by our bodies than non-heme iron. That means that while plant-based diets may contain more iron than diets that include meat, vegetarians and vegans may well end up absorbing less iron than their meat-eating counterparts. 

How Much Iron Do You Need?

Iron

How much iron an individual needs depends on their age, gender and health status. For example, the German Society of Nutrition recommends 0.5-8mg/day for babies (depending on age), 15mg/day for women and 10-12mg/day for men.3

Certain groups (e.g. babies, infants and pregnant women) are at greater risk of developing iron-deficiency anaemia, so we should pay particular attention to their iron and vitamin C intake (and consider taking iron supplements) if following a plant-based diet to ensure requirements are met.

Iron in Plant-Based Diets

Jars of beans

Due to the lower availability of non-heme iron compared with heme iron, experts recommend that vegetarians and vegans should aim to eat almost twice as much iron as the general population.4 But despite a general belief that it’s difficult to get enough iron in a plant-based diet, studies have shown that in general, iron-deficiency anaemia is no more common among people eating a plant-based diet than in the general population (though they do seem to have lower iron stores than omnivores).5

This may be in part due to the naturally higher iron content of plant-based diets, which seems to outweigh the difference in how well these two forms of iron are absorbed by the body. Vitamin C could also play a role: plant-based diets generally also include a high vitamin C intake, which is common in fruit and veg and promotes better absorption of non-heme iron.

Getting Enough Plant-Based Iron?6

Jars of spices

Meeting these increased iron requirements is easier than you might think. The first step is to ensure you’re eating enough iron: luckily, there are plenty of options to fill your plate and boost your iron supplies with plant-based foods. Nuts and seeds, beans, legumes and even herbs and spices provide ample amounts of this crucial nutrient. 

Tip: Spices and herbs like thyme, cardamom and curry powder are loaded with iron, so spice up your dishes for an extra iron boost in your meals!

Eating more iron isn’t the only way to meet these targets, though. You can also try boosting your iron intake by pairing foods with your meals that promote iron absorption and avoiding others that inhibit it. For example, have a glass of orange juice with your meal, and the vitamin C will dramatically boost the amount of iron you can absorb!  But avoid having milk or caffeinated drinks with your meal, as they can inhibit the absorption!

Use these four hacks to make sure you’re getting the most iron from your food
 

FoodIron Content
Pumpkin seeds10mg/100g
Cashew nuts6,2mg/100g
Dried apricots4,1mg/100g
Oats3,64 mg/100g
Tofu3,5mg/100g
Tempeh3,6mg/100g
Baby spinach (boiled)2,63mg/100g
Kidney beans2,26mg/100g
Chickpeas1,9mg/100g
Cooked kale1,11mg/100g

Keep updated with the latest news about your food with our newsletter.

Subscribe

Related articles

Most viewed

Earth First

Spirulina | How It’s Grown

Katharina Kropshofer

The blue-green algae spirulina might feel like a modern food, but Indigenous people in Mexico and…

Earth First

How Does Colour Affect The Way We Eat?

Dr Caroline Wood

It's often said that "we eat with our eyes" and science shows this is true - colour plays an…

Earth First

Calculating Food Expiry Dates

Keeren Flora

Food expiration dates help us to plan meals and reduce food waste. Discover the science behind those…

Earth First

Tofu | How It’s Made

Samanta Oon

Look into any modern-day tofu factory, and you will see the shiny gleam of machinery needed to…

Earth First

Nanotechnology | How It’s Used In Food And Packaging

Kelly Oakes

If we can mitigate the potential health risks, nanotechnology offers plenty of benefits regarding…

Earth First

Mushroom Farming & Processing | Ask The Expert

Madhura Rao, Jan Klerken

We've been foraging, growing and eating mushrooms for thousands of years, but how has that changed…

Earth First

Sourdough Starter: How it Works

Sedeer el Showk

Baking sourdough bread has become an increasingly popular pastime and source of comfort for many…

Human Stories

How A Conventional Pig Farmer Went Organic | Portrait in Germany

Ute von der Lieth, Michael Reber

Until the end of 2019, 12.9% of all agricultural businesses in Germany had farmed their land…

Earth First

Avocado Life Cycle & Food Waste

Silvia Lazzaris

Besides rodents and insect pests, fungi and plant diseases, human mishandling is one of the leading…

Earth First

Eco-friendly Christmas Foods: 3 Sustainable Alternatives

Kelly Oakes

Whether sitting down for a celebratory meal or looking for a gift to give to family and friends,…

Earth First

How to Eat Edible Flowers

Virginie Maenhout

Do you also get excited when discovering colourful flowers in your fresh salad? Or do you feel extra…

Earth First

My Week of AI Meal Prep: Can ChatGPT be a Personal Chef and Nutritionist?

Inés Oort Alonso

Can AI technology take the guesswork out of meal prep, helping us eat better while saving time and…

Keep updated with the latest news about your food with our newsletter

Subscribe

Follow Us