Iron is a crucial mineral that plays a vital role in maintaining overall health. It is primarily known for its function in oxygen transport, as it is a core component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to various tissues throughout the body [1]. Additionally, iron’s ability to carry iron is essential for energy production, as it aids in the conversion of carbs, fats, or proteins into energy, facilitating metabolic processes. Furthermore, iron supports growth, immune function, and even supports the production of some hormones [1,2].
Types of Iron
There are two distinct types of dietary iron: heme iron and non-heme iron.
Heme iron
Heme iron is derived from animal products, such as meat, poultry, and fish. It is generally more efficiently absorbed by the body, making it an important source of iron for individuals who consume animal-based foods.
Non-heme iron
On the other hand, non-heme iron predominantly comes from plant sources, including legumes, nuts, seeds, leafy greens, and fortified foods (foods where a nutrient is added).
While non-heme iron isn’t absorbed as efficiently as its heme counterpart, it remains a vital nutrient, especially for those following diets that are low in or completely free of animal products. In fact, for individuals on plant-based or vegan diets, non-heme iron typically makes up the majority of their iron intake.
Because of this, it’s important to be intentional about food choices to ensure adequate iron absorption. Certain factors can inhibit the body’s ability to absorb non-heme iron, such as consuming it alongside calcium-rich foods or eating large amounts of phytates (naturally occurring compounds found in some plants). On the other hand, pairing iron-rich foods with vitamin C sources can significantly enhance absorption, making smart food combinations key.
Below, I’ll highlight some of the top plant-based sources of iron, along with practical tips to help maximize your body’s ability to absorb non-heme iron.
How Much Iron Do We Need
The daily value for iron is 18 mg. However, peoples age, sex, age, and pregnancy can all have have impact on iron needs. Additionally, medication and medical history can also impact iron absorption.
Recommended Dietary Allowance or RDA for Adult Iron Intake:
| Age | Female | Male |
| 19-50 | 18 mg | 8 mg |
| 50+ | 8 mg | 8 mg |
| Pregnancy | 27 mg | |
| Lactation | 9 mg |
Best Plant-Based Sources of Iron by Food Groups
When it comes to enhancing your iron intake through plant-based sources, several food groups stand out due to their high non-heme iron content. This section categorizes these vital sources into beans/legumes, grains, nuts and seeds, and certain vegetables, and iron fortified foods.
Beans/Legumes
Beans/Legumes are among the richest plant-based sources of iron.
This includes:
- Lentils (Red lentils, French lentils, black lentils, brown lentils, etc.)
- Dal/Split lentils
- Beans (Chickpeas, black beans, kidney, soybeans, etc.) All except green beans
A standard serving of cooked lentils (1 cup) provides approximately 6.6 mg of iron, which represents around 37% of the daily value for adults [3,4]. Incorporating legumes, dal, or beans into meals can be effortless; for instance, you can add them to salads, stews, or even blend them into hummus for a nutritious dip. Check out the recipes and recipe guides below to help you eat more lentils.
- Plant-Based Dense Bean Salad Recipe Guide
- Lentil and Potato Curry (Plant-Based)
- Vegetarian Mushroom Pozole
Grains
Whole grains and enriched grains also contribute significantly to iron consumption. Quinoa, for instance, is not only a complete protein but also offers about 2.8 mg of iron per cooked cup [5]. Enriched foods like flours have iron removed in processing but then it is added back in to support iron intake. This makes certain breads, cracker, and pastas good sources of iron as well.
Other whole grains such as brown rice and oats in your diet can further enhance your iron levels. These grains can be eaten as side dishes, breakfast options, or in salads.
Nuts and Seeds
Moving on to nuts and seeds, these are packed with essential nutrients, including iron. For example, a 1 oz serving of pumpkin seeds contains around 2.29 mg of iron, while almonds and cashews provide about 1.1 mg and 1.9 mg, respectively [6,7,8]. Snack on these foods or integrate them into your meals as toppings for yogurt or salads to boost your iron intake seamlessly.
Certain Vegetables
Next, there’s certain vegetables such as spinach, potatoes and tomatoes deserve attention for their iron content. Spinach boasts approximately 3 mg per 1/2 cup cooked [9]. While 1/2 cup stewed tomatoes and 1 medium baked potato have about 2 mg of iron [10,11]. These greens can be enjoyed in smoothies, salads, blended into sauces, or sautéed as a side dish.
Fortified Foods
Finally, fortified foods, which are foods that iron had been added to them to increase their nutritional value. One of the most common examples of this is breakfast cereals. In some breakfast cereals fortified with iron you can get 100% of the daily value of iron or 18 mg.
For more on choosing a cereal and what to pair it with for a balanced breakfast check out, Cereals on a Plant-Based Diet: A Dietitian’s Guide to Choosing Cereals.
Enhancing Iron Absorption: Tips and Tricks
Plant-based sources of iron contain non-heme iron, which is less readily absorbed by the body compared to heme iron found in animal products. However, certain strategies can significantly improve the absorption of this vital nutrient from plant sources.
Pair with Vitamin C
One of the most effective ways to enhance non-heme iron absorption from food but also supplement is by incorporating vitamin C-rich foods into meals. Vitamin C supports the conversion of iron into a more readily absorbable form.
Foods rich in vitamin C:
- Oranges
- Bell peppers
- Kiwi
- Strawberries
- Broccoli
- Brussel sprouts
- Potato
- Tomato
Not only do these foods provide a burst of flavor or make a good side but they also complement iron-rich meals.
Cast Iron Cookware
Another way to not increase absorption but actually increase iron content of a dish is cooking with cast iron or using an iron fish. You can’t tell exactly how much iron is making it into the food but, there are some thing that can help more make it into the food.
- Acidity: Foods with higher acid content can help more iron leach into the food.
- Time in the pan: The longer the food has contact with the pan the more iron leach into the food.
- Moisture: Foods with higher moisture content, like soups and stews, get more irons from the pan.
Now for those of you that know how to treat cast iron know that acidity and moisture are two things that can contribute to cast iron rusting. So, make sure to clean and dry your cookware shortly after making your dish.
Phytates
Conversely, several substances can inhibit iron absorption. Phytates, which are present in higher amounts in whole grains, certain vegetables and legumes, can form complexes with iron that prevent its absorption. To mitigate this effect, high heat cooking, soaking, or sprouting grains and legumes can reduce phytate levels [12].
Calcium
Additionally, calcium-rich foods, such as dairy, dairy alternatives with calcium, and other calcium fortified foods products, can interfere with iron absorption when consumed simultaneously. Therefore, it is best to separate calcium intake from some or all iron-rich meals.
Tannins
Lastly, tannins found in certain teas and coffee may hinder absorption; thus, it is best to consume these beverages between meals rather than during or immediately after a meal.
By integrating these practical recommendations into one’s diet, individuals can maximize iron absorption from plant sources effectively. Incorporating vitamin C alongside iron-rich foods while being mindful of inhibitors can significantly enhance one’s overall iron status.
Balancing Iron Intake for a Healthy Lifestyle
Incorporating a variety of plant-based sources of iron into one’s daily diet is crucial for maintaining optimal health when limiting or avoiding animal products. As discussed, differences heme and non-heme iron plays a significant role in the absorb this essential mineral. Obtaining enough non-heme iron, derived from plant sources, requires a more mindful approach to maximize absorption.
To enhance the availability of non-heme iron, individuals are encouraged to combine iron-rich foods with vitamin C sources, cooking with cast iron cookware, recognize factors that might inhibit iron absorption, such as excessive calcium intake or phytates. By being aware of these elements, one can better facilitate iron uptake from plant-based foods.
Understanding this can help making informed choices in meeting iron needs and assessing intake.