Getting iron on a vegan diet might seem challenging, but in this post, I will cover the basics of iron, the difference between heme and non-heme iron, how to maximise iron absorption, and provide vegan food ideas rich in iron.


What is Iron?

Iron is an important mineral that plays a critical role in our body. It is a primary component of haemoglobin, a protein in red blood cells that carries oxygen to all parts of the body from the lungs, and part of myoglobin, which transports and stores oxygen in our muscles.

Understanding Iron: Heme vs. Non-Heme

Iron in our diet comes in two forms: heme iron and non-heme iron.

Heme Iron

Heme is found in animal flesh (red meat, poultry, and fish) in the form of haemoglobin and myoglobin, with an absorption rate of about 15-35%.

Some studies have shown that the high heme content in red meat is associated with several diseases, including heart disease, diabetes and cancer.

Furthermore, studies have shown that an increased risk of several types of cancer is associated with diets high in red meat. On the contrary, consuming substantial amounts of green vegetables is associated with a decreased risk of colon cancer, likely because vegetables contain low levels of heme iron.

Non-Heme Iron

Non-heme iron is found in plant-based foods, dairy products, and eggs.

However, vegans and individuals looking into plant-based diets might be concerned as non-heme iron is less readily absorbed by the body, with an absorption rate of about 2-20%.

Below, I will discuss various dietary factors that can enhance or inhibit its absorption.


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Enhancing Iron Absorption

Since non-heme iron is less readily absorbed, it’s crucial to know how to enhance its absorption.

Vitamin C

Vitamin C (ascorbic acid) can significantly enhance the absorption of non-heme iron. Consuming vitamin C-rich foods combined with iron-rich foods can increase iron absorption by up to six times. Some vitamin C-rich foods include oranges, limes, berries, kiwi, pineapple, bell peppers, broccoli, Brussels sprouts, tomatoes, etc.

How do you incorporate iron-rich foods into your diet?

Here are a couple of suggestions on what food to pair to enhance iron absorption;

  • Oatmeal with berries, kiwi or other fruit
  • Oatmeal with orange slices on the side
  • Scrambled tofu with spinach and red bell pepper
  • Stir fry with tofu or tempeh and broccoli, bell pepper, spinach
  • Avocado on toast drizzled with lemon juice
  • Smoothie with fruit and greens
  • Lentil or Chickpea curry with a tomato base
  • Hummus with veggies (carrot sticks, bell peppers, celery sticks)

Can cooking increase the availability of non-heme iron?

Yes, cooking can increase the availability of non-heme iron. For example, cooking spinach and other leafy greens reduces oxalate content – compounds that can bind to iron and inhibit its absorption in the digestive tract.

This reduction in oxalates means fewer compounds bind to iron, thus allowing more iron to be absorbed by the body.

Inhibitors of Iron Absorption

Certain dietary factors can inhibit the absorption of non-heme iron.

Phytates

Whole grains, legumes, nuts, and seeds contain phytates (naturally occurring compounds) that bind to iron and reduce its absorption. Fermenting, soaking, or sprouting these foods can reduce their phytate content and enhance iron absorption.

Calcium

Calcium can interfere with the absorption of both heme and non-heme iron. Therefore, it’s important to avoid consuming high-calcium foods or supplements simultaneously with iron-rich meals. (Some calcium supplements should be taken with food, so speak to your general practitioner.)

Vegan sources of calcium are leafy greens, fortified plant-based milk and breakfast cereals, tofu, tempeh, legumes, seeds, nuts, etc)

Polyphenols and tannins

Polyphenols in tea and coffee can inhibit iron absorption. Try limiting tea and coffee consumption around meal times. (at least 30min before or after)

Iron deficiency

Iron deficiency is a common nutritional disorder that occurs when the body does not have enough iron to produce adequate levels of haemoglobin, the protein in red blood cells responsible for transporting oxygen throughout the body. This condition can lead to iron deficiency anaemia.

Anaemia (from the ancient Greek ‘anaemia’, meaning ‘lack of blood’) occurs when haemoglobin or red blood cells decrease. Iron deficiency anaemia is a type of anaemia caused by insufficient iron to form normal red blood cells. It is usually due to inadequate iron intake, chronic blood loss, or both.

What causes iron deficiency?

Iron deficiency can be caused by several factors, including:

  • Insufficient dietary intake: Consuming insufficient iron-rich foods
  • Increased iron needs: Periods of tissue growth, pregnancy, and lactation
  • Blood loss: Heavy menstrual periods, gastrointestinal bleeding, and surgeries
  • Poor absorption: Conditions like celiac disease or surgeries that affect the intestines

Iron deficiency symptoms

Symptoms of iron deficiency may include:

  • Shortness of breath
  • Fatigue and weakness
  • Light-headedness
  • Cold hands and feet
  • Pale skin
  • Brittle nails and hair
  • Pica (cravings for non-food items like ice, dirt, clay, chalk)

Vegan Foods Rich in Iron

Ensuring sufficient iron intake on a vegan diet involves incorporating various iron-rich plant-based foods. Here are some excellent vegan sources of iron:

  1. Legumes: Lentils, chickpeas, beans (black, kidney, pinto), soybeans, and soy products like tofu and tempeh.
  2. Whole Grains: Quinoa, brown rice, oatmeal, and fortified cereals.
  3. Nuts and Seeds: Pumpkin seeds, sesame seeds, hemp seeds, flaxseeds, chia seeds, and cashews.
  4. Vegetables: Spinach, kale, Swiss chard, collard greens, broccoli, and Brussels sprouts.
  5. Dried Fruits: Apricots, raisins, figs, and prunes.
  6. Other: Nutritional yeast, blackstrap molasses, and dark chocolate.

Supplementation

If you are following a plant-based diet or not, you might still struggle to achieve adequate iron intake solely through your diet, especially those with increased iron needs, such as pregnant women and those with specific medical conditions. Regular blood tests to monitor iron levels and the potential use of iron supplements may be required in these instances. Always speak to your general practitioner beforehand.

Iron Supplements

Iron supplements come in various forms, including ferrous sulfate, ferrous gluconate, and ferrous fumarate. It’s essential to consult with a healthcare provider before starting any supplementation, as excessive iron intake can lead to health issues such as constipation, nausea, and, in severe cases, iron toxicity.

Summary – Iron on a vegan diet

Ensuring adequate iron on a vegan diet requires a mindful approach to food choices and preparation techniques. By incorporating various iron-rich plant-based foods, enhancing iron absorption through vitamin C, and being aware of inhibitors, vegans can maintain healthy iron levels and enjoy a diverse and delicious diet. Remember to monitor your iron status regularly and consult a healthcare practitioner if you have concerns about your iron intake or experience symptoms of iron deficiency.

By understanding the importance of iron and how to optimise its absorption, vegans can confidently meet their nutritional needs and enjoy the many benefits of a plant-based diet.


References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3967179/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3105608/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567869/

https://pubmed.ncbi.nlm.nih.gov/21795430/


Disclaimer: The information provided in this blog post is intended for informational purposes only and should not be construed as medical advice. Always consult your general practitioner or a qualified healthcare professional before changing your diet or lifestyle.

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