If you’re following a plant-based diet, you might have heard concerns about getting enough iron intake. It’s a common question brought up by clients, says registered dietitian Hayley Bishoff. Iron is essential for oxygen transport, energy production, and immune function, so meeting your needs is crucial, especially on a vegan or vegetarian diet. With the right strategies, you can enjoy a plant-based diet while keeping your iron levels in check.
Iron comes in two forms: heme (found in animal foods) and non-heme (found in plant foods), which is less easily absorbed. This is why experts recommend vegans and vegetarians aim for 1.8 times the standard iron intake. But don’t let that intimidate you; there are plenty of simple ways to enhance absorption and ensure your body gets the iron it needs.
Plant-based sources of iron
Plant-based diets offer a variety of iron-rich foods to keep your levels in check. Here are some top sources.
Legumes:
- 1 cup of lentils provides 6.6 mg of iron.
- 1 cup of chickpeas contains 4.7 mg of iron.
- 1 cup of black beans offers 3.6 mg of iron.
- 1 cup of soybeans has 8.8 mg of iron.
Tofu and tempeh:
- 1 cup of cooked firm tofu supplies 6.8 mg of iron.
- 1 cup of cooked tempeh delivers 4.7 mg of iron.
Nuts and seeds:
- ¼ cup of pumpkin seeds provides 2.5 mg of iron.
- ¼ cup of cashews contains 2 mg of iron.
Whole grains:
- 1 cup of cooked quinoa offers 2.8 mg of iron.
- 1 cup of cooked oats has 1.7 mg of iron.
- 1 cup of fortified cereal ranges from 4.5 to 18 mg of iron.
Leafy greens:
- 1 cup of cooked spinach supplies 6.4 mg of iron.
- 1 cup of cooked Swiss chard provides 4 mg of iron.
Incorporating a mix of these foods into your meals can help you reach your daily iron goals while enjoying variety and flavor.
How to boost iron absorption
Because non-heme iron isn’t as readily absorbed as heme iron, focusing on absorption-enhancing strategies is key. You can combine your foods with vitamin C-rich options like bell peppers, citrus fruits, and tomatoes or with beta-carotene-rich vegetables like carrots and sweet potatoes to significantly boost iron absorption. Additionally, incorporate allium vegetables such as garlic, onions, and shallots to enhance iron uptake.
How much iron intake do you need?
Iron needs vary depending on age, gender, and life stage. For example, adult men require 8 mg per day, while premenopausal women need 18 mg due to menstrual losses. Pregnant women need even more, around 27 mg daily, to support their increased blood volume and the growing baby. If you’re vegan or vegetarian, aiming for 1.8 times the standard recommended amount can help offset the reduced absorption of non-heme iron.
Regularly monitoring your iron levels through blood tests is a smart move too, especially if you feel fatigued, weak, or short of breath. A registered dietitian can guide you in adjusting your diet if needed, ensuring you’re meeting your needs.
By including a variety of iron-rich foods and leveraging simple absorption-boosting strategies, you can enjoy the benefits of a vegan or vegetarian lifestyle while maintaining optimal health. Remember that iron is only one element of a balanced and nutrient-rich diet that supports your overall well-being.