Getting adequate protein in a plant-based diet has been a topic of interest and while we can get adequate plant-protein from foods, we can also get adequate amounts of other vitamins and minerals.

Aside from protein, iron is vital for our overall health and it’s important for all stages of life - whether we're following a vegan diet or not. Its purpose is to help carry oxygen to our body by being a central part of hemoglobin, which is a protein in red blood cells. But can you obtain adequate amounts of iron if you’re following predominantly a plant-based diet? Yes, you can if your diet is planned appropriately.

Types of iron

Let’s start by talking about the two types of iron found in our food.

Heme iron: This type of iron is only found in animal products such as red meat, poultry and fish. It is absorbed in our intestines (4) whether it is needed or not, which may not be a good thing as it can build up in our bodies. Our body doesn’t know how to excrete excess either which may lead to toxic iron overload.
Non-heme iron: This type of iron is only found in plants but also found in animal products which makes about 60% of the iron in animal-based foods (1). It is absorbed more slowly which allows your body to moderate it and less likely to build up.

The absorption of iron can be hindered or enhanced with various foods. Vitamin C enhances iron absorption (1) which is an advantage to those following a plant-based diet because this type of vitamin is plentiful in vegetables and fruits. Calcium is known to inhibit absorption of both types of iron (4) but that doesn’t mean that you should stop taking a supplement if you’re taking one. It may help to take it at a time away from a meal. Phytate (or phytic acid) is a compound found in many plant-foods which can bind to iron and reduce absorption (3).

Sources of iron in plant-based foods

There is a wide variety of plant-foods that provide non-heme iron. Here are some examples which may already appear in your current meals and/or snacks:

Leafy green vegetables/ Vegetables

Spinach

Collard Greens

Kale

Bok Choy

Broccoli

Potatoes

Nuts and Seeds

Sunflower seeds

Almonds

Cashews

Peanut Butter

Legumes

Lentils

Chickpeas

Kidney Beans

Black beans

Pinto Beans

Grains

Quinoa

Brown rice

Barley

Ready-to-eat dry cereals

Soy Foods

Tofu

Tempeh

Soybeans

Other

Dark Chocolate

Tomatoe juice

Prunes/ Prune juice

Raisins

*Tofu Spring Rolls with iron-rich tofu and veggies providing Vitamin C*

What is the recommended amount of iron?

Everyone needs iron – men, women, infants, children, teens, adults – but the amount does vary. Iron becomes more important for women who are menstruating and/or during pregnancy. It has been shown that people who follow a plant-based lifestyle require about 1.8 times more iron than meat-eaters (1, 3). However, those following a plant-based lifestyle have shown to have normal iron status and because non-heme iron is the only type consumed on a vegan diet the body adapts well to how much or how little it needs to absorb (3).

Here is a table that illustrates the recommend amount of iron for each age group (2)

RDA (Recommended Daily Allowance)	Amount of Iron per day
Infants	11 mg
Children	8 mg
Teens
Boys	11 mg
Girls	15
Women
19 -50 years	18 mg
51- >70	8 mg
Pregnancy	27 mg
Men	8mg

Tips to enhance iron absorption

Although it’s helpful to know how much iron is the recommended amount, the best approach is to eat a variety of plant-based foods and include ways that will enhance iron absorption (3).

Include a variety of iron-rich foods in your meals and snacks, such as legumes, grains, nuts & seeds, and leafy green vegetables.
Include and combine foods that are rich in Vitamin C to boost iron absorption. Here are some examples of food pairings you can make:
- Strawberries (Vitamin C) + Oatmeal (iron)
- Apple (vitamin ) + Lentil Soup (iron)
- Tomato-based salsa (Vitamin C) + Bean Burrito in Whole Wheat Tortilla (iron)
- Bell Peppers (vitamin C) + Spinach and Chickpea Salad (iron)
- Brussel sprouts (vitamin c) + Tofu (iron)
As mentioned, if you take a calcium supplement, try to take it in between your meals so that calcium doesn’t compete with iron.
Avoid taking coffee or tea with your meals. These include a compound called phytate that inhibits the absorption of iron. Try waiting an hour after you eat your meal before drinking your tea.

A plant-based diet is plentiful in iron-rich foods and can provide adequate amounts. Simply pair these foods with a rich source of vitamin c to help it’s absorption.

*Tempeh Fajita Burritos which includes iron-rich plant foods (get the recipe here)*

For more inspiration, check out my Tempeh Fajita Burrito which includes both iron-rich foods and vitamin c. It will help you get some more ideas on how you can be creative in pairing foods.

And if you ever have questions about food pairings to ehance your current iron status, I'm only a message away to help guide you!

References

Mangels, R. Iron in the Vegan Diet. Retrieved from The Vegetarian Resource Group: http://www.vrg.org/nutrition/iron.php
Institute of Medicine (US). (2001). Panel on Micronutrients. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK222309/
Messina, G. Iron: A Vegan Nutrition Primer. Retrieved from The Vegan RD: http://www.theveganrd.com/vegan-nutrition-101/vegan-nutrition-primers/iron-a-vegan-nutrition-primer/
Roughead, Z. K., Zito, C., & Hunt, J. (2002). Initial uptake and absoprtion of nonheme iron and absoprtion of heme iron in humans are unaffected by the addition of calcium as cheese to a meal with high iron bioavalability. American Journal of Clinical Nutrition, 76(2), 419-425. Retrieved from http://ajcn.nutrition.org/content/76/2/419.full