Iron on a Vegan Diet

Iron is an essential mineral that plays a crucial role in various physiological processes within the human body.

From oxygen transport to energy production, iron is integral to maintaining overall health and well-being.

What is it?

Iron is a mineral that is found in every cell of the human body. It is a vital component of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Iron is also involved in the production of myoglobin, a protein that helps store and transport oxygen in muscle cells, as well as various enzymes that are essential for energy production and metabolism.

What types exist?

There are 2 types of iron, heme and non-heme, the first one is found in animal products and the second in a plant-based diet as well as in animals (because they consume plants with this vitamin).

A vegan diet is commonly associated it lack of iron, however, vegans are not more likely to have an iron deficiency than non-vegans.

Like any type of diet, if done right, reduces the possibility of deficiencies.

Benefits of Iron to Us:

Oxygen Transport:

The primary function of iron is to transport oxygen throughout the body via the bloodstream. Without an adequate supply of iron, the body's cells, tissues, and organs would not receive enough oxygen to function optimally, leading to fatigue, weakness, and other symptoms of oxygen deprivation.

Energy Production:

Iron is a critical component of several enzymes involved in energy production and metabolism. These enzymes play a key role in converting nutrients from food into usable energy, which is essential for cellular processes, physical activity, and overall vitality.

Immune Function:

Iron is necessary for the proper functioning of the immune system. It helps support the growth and activity of immune cells, such as white blood cells, which play a crucial role in defending the body against infections and illnesses.

Cognitive Function:

Iron is essential for maintaining cognitive function and brain health. Adequate iron levels are necessary for proper brain development in infants and children, as well as for optimal cognitive performance and concentration in adults.

Healthy Pregnancy:

Iron is particularly important during pregnancy to support the increased blood volume and oxygen needs of both the mother and the developing fetus. Iron deficiency during pregnancy can lead to complications such as preterm birth, low birth weight, and developmental delays in the baby.

How to Get Iron as a Vegan:

While iron is abundant in many animal-based foods, such as red meat, poultry, and fish, vegans can still obtain an adequate intake of this essential mineral by incorporating a variety of plant-based sources into their diet.

Here are some vegan-friendly sources of iron:

Legumes:

Lentils: Cooked lentils are a great source of iron, providing around 6.6 mg per cup.
Soybeans: Cooked soybeans offer approximately 8.8 mg of iron per cup.
Black Beans: Cooked black beans contain about 3.6 mg of iron per cup.
Chickpeas: Cooked chickpeas provide around 4.7 mg of iron per cup.

Seeds:

Pumpkin Seeds: These seeds are rich in iron, offering about 4.2 mg per ounce (approximately 28 grams).
Hemp Seeds: Hemp seeds provide approximately 2.8 mg of iron per ounce.
Sesame Seeds: Sesame seeds contain about 1.3 mg of iron per tablespoon.

Nuts:

Cashews: Cashews are a good source of iron, providing approximately 1.9 mg per ounce.
Almonds: Almonds contain about 1.0 mg of iron per ounce.
Brazil Nuts: Brazil nuts offer around 0.6 mg of iron per ounce.

Leafy Greens:

Spinach: Cooked spinach is packed with iron, offering approximately 6.4 mg per cup.
Swiss Chard: Cooked Swiss chard provides about 4 mg of iron per cup.
Kale: Cooked kale contains around 1.2 mg of iron per cup.

Fortified Foods:

Fortified Breakfast Cereals: Some fortified cereals can be excellent sources of iron, providing anywhere from 1 to 18 mg of iron per serving, depending on the brand and type.

Dried Fruits:

Apricots (Dried): Dried apricots are a good source of iron, offering about 1.4 mg per cup.
Raisins: Raisins contain approximately 1.0 mg of iron per cup.

Whole Grains:

Quinoa: Cooked quinoa provides around 2.8 mg of iron per cup.
Oats: Cooked oats offer approximately 3.4 mg of iron per cup.

Recommended Daily Intake of Iron:

For adult men aged 19-50: 14 milligrams (mg) per day

For adult women aged 19-50: 32 milligrams (mg) per day

For pregnant women: 47 milligrams (mg) per day

For breastfeeding women: 18-20 milligrams (mg) per day

It's important to note that the recommended intake for iron is higher for individuals on a vegan diet, particularly for women of childbearing age, due to factors such as the lower bioavailability of iron from plant-based sources and the absence of heme iron found in animal products.

Additionally, pregnant and breastfeeding women have increased iron needs to support the growth and development of the fetus or infant. Meeting these higher iron requirements can be achieved by consuming a variety of iron-rich plant foods and incorporating strategies to enhance iron absorption, such as consuming vitamin C-rich foods alongside iron-rich meals.

Here are some effective ways to boost iron absorption:

Pair Iron-Rich Foods with Vitamin C:

Consuming foods rich in vitamin C alongside iron-rich plant foods can significantly enhance iron absorption. Vitamin C helps convert non-heme iron into a more absorbable form, increasing its bioavailability. Include citrus fruits (like oranges, grapefruits, and lemons), strawberries, kiwi, bell peppers, and tomatoes in meals containing iron-rich foods.

Include Iron Absorption Enhancers:

Certain substances, such as organic acids and amino acids, can enhance iron absorption. Including foods rich in these compounds, such as vinegar, lemon juice, and onions, in meals containing iron-rich foods may improve iron utilization.

Choose Fermented Foods:

Fermented foods, such as tempeh, miso, and sauerkraut, contain beneficial probiotics that can improve gut health and enhance iron absorption. Including fermented foods in your diet may promote better iron utilization.

Soak, Sprout, or Ferment Grains and Legumes:

Phytates, compounds found in grains and legumes, can inhibit iron absorption. Soaking, sprouting, or fermenting these foods before consumption can help reduce phytate levels, thereby improving iron absorption. Additionally, incorporating sourdough bread made from fermented grains may enhance iron bioavailability.

Avoid Consuming Calcium-Rich Foods with Iron:

Calcium can inhibit the absorption of iron when consumed together. Avoid pairing calcium-rich foods, such as dairy products or fortified plant-based milks, with iron-rich meals or supplements. Instead, consume these foods separately to optimize iron absorption.

Limit Consumption of Iron Absorption Inhibitors:

Some compounds present in certain foods can inhibit iron absorption. These include polyphenols found in tea, coffee, and cocoa, as well as tannins found in tea and wine. While moderate consumption of these beverages is acceptable, it's advisable to avoid consuming them with meals containing iron-rich foods.

Avoid Consuming Excessive Amounts of Fiber with Iron-Rich Foods:

Dietary fiber is beneficial for overall health, but consuming excessive amounts of fiber with iron-rich foods may interfere with iron absorption. Be mindful of the timing and quantity of high-fiber foods, such as whole grains, nuts, seeds, and legumes, when consuming iron-rich meals.