How can vegans ensure they get enough iron. What are the best plant-based sources of iron. Why is iron important for vegans. How much iron do vegans need daily. What are the symptoms of iron deficiency anemia. How can vegans boost iron absorption.

The Importance of Iron in a Vegan Diet

Iron is a crucial mineral for overall health, playing vital roles in various bodily functions. For vegans, ensuring adequate iron intake is particularly important due to the absence of heme iron sources in their diet. Let’s explore why iron is essential and how vegans can meet their iron needs through plant-based foods.

Why Do Vegans Need Iron?

Iron is essential for several key bodily functions:

• Blood Production: Iron is a component of hemoglobin, which carries oxygen in the blood from the lungs to tissues throughout the body.
• Physical Health: Iron contributes to the synthesis of collagen, promoting healthy skin, hair, and nails.
• Muscle Function: Myoglobin, an iron-containing protein in muscle cells, helps store and transport oxygen.
• Mental Health: Iron is crucial for energy metabolism and can improve focus and overall energy levels.

How Much Iron Do Vegans Need?

Vegans typically require higher iron intake compared to non-vegans. The recommended daily iron intake for vegans is:

• Women: 32 milligrams per day
• Men: 14 milligrams per day

These requirements are about 1.8 times higher than those for people who consume meat. This increased need is due to the lower absorption rate of non-heme iron found in plant-based sources.

Top Iron-Rich Foods for Vegans

Contrary to common misconceptions, a well-planned vegan diet can provide sufficient iron. Here are some excellent plant-based sources of iron:

1. Blackstrap Molasses

Blackstrap molasses is the richest plant-based source of iron. Just two tablespoons contain 7.2 milligrams of iron. However, due to its high sugar content, consumption should be moderated.

2. Lentils

Lentils are a versatile and nutritious source of iron. One cup of cooked lentils provides 6.6 milligrams of iron. They also offer other essential nutrients like potassium, fiber, and folate.

3. Tofu and Tempeh

Soy-based products like tofu and tempeh are excellent iron sources. Half a cup of tofu contains 6.6 milligrams of iron, while one cup of tempeh provides 4.5 milligrams.

4. Spinach

Spinach is a nutrient powerhouse, with one cup of cooked spinach offering 6.4 milligrams of iron. It can be easily incorporated into various dishes or smoothies.

5. Beans

Beans are not only rich in protein but also in iron. Kidney beans lead with 5.2 milligrams per cup, followed by soybeans and lima beans at 4.5 milligrams per cup.

6. Swiss Chard

Swiss chard is a leafy green vegetable that provides 4 milligrams of iron per cooked cup. It can be enjoyed steamed, sautéed, or raw, though cooking reduces its bitter taste.

Understanding Iron Absorption in Vegan Diets

While plant-based diets can provide adequate iron, it’s important to understand the factors affecting iron absorption.

Heme vs. Non-Heme Iron

Iron in food exists in two forms: heme (animal-derived) and non-heme (plant-derived). Non-heme iron, found in vegan diets, is generally less readily absorbed by the body compared to heme iron.

Factors Enhancing Iron Absorption

Vegans can improve iron absorption by:

• Consuming vitamin C-rich foods alongside iron sources
• Avoiding tea and coffee with meals, as these can inhibit iron absorption
• Using cast-iron cookware, which can increase the iron content of foods

Recognizing Iron Deficiency Anemia

Iron deficiency anemia is a condition where the body doesn’t have enough healthy red blood cells to carry oxygen effectively. Recognizing the symptoms is crucial for timely intervention.

Common Symptoms of Iron Deficiency Anemia

• Fatigue and weakness
• Pale or yellowish skin
• Shortness of breath
• Dizziness or lightheadedness
• Chest pain
• Cold hands and feet
• Headaches

Are vegans more prone to iron deficiency anemia? Contrary to popular belief, vegans are not necessarily more likely to develop iron deficiency anemia than the general population. A well-planned vegan diet rich in iron sources and vitamin C can provide adequate iron intake.

Strategies to Prevent Anemia on a Vegan Diet

Preventing anemia on a vegan diet involves more than just consuming iron-rich foods. Here are some strategies to ensure optimal iron intake and absorption:

1. Diversify Iron Sources

Include a variety of iron-rich plant foods in your diet. Combine different sources like legumes, leafy greens, and fortified foods to meet your daily requirements.

2. Pair Iron with Vitamin C

Vitamin C significantly enhances non-heme iron absorption. Try adding citrus fruits, bell peppers, or strawberries to iron-rich meals.

3. Be Mindful of Iron Inhibitors

Certain compounds can inhibit iron absorption. These include:

• Tannins in tea and coffee
• Calcium in dairy products (for those following a vegetarian rather than vegan diet)
• Phytates in whole grains and legumes

Consider consuming these separately from your main iron sources.

4. Consider Fortified Foods

Many plant-based milk alternatives and breakfast cereals are fortified with iron. These can be helpful additions to your diet, especially if you struggle to meet iron requirements through whole foods alone.

Meal Planning for Optimal Iron Intake

Effective meal planning can help ensure you’re getting enough iron in your vegan diet. Here are some ideas to incorporate iron-rich foods into your daily meals:

Breakfast Ideas

• Oatmeal topped with blackstrap molasses and strawberries
• Tofu scramble with spinach and bell peppers
• Smoothie with fortified plant milk, spinach, and vitamin C-rich fruits

Lunch and Dinner Ideas

• Lentil soup with a side of vitamin C-rich vegetables
• Stir-fried tofu and vegetables served over brown rice
• Bean and Swiss chard salad with a lemon dressing

Snack Ideas

• Hummus with carrot sticks
• Trail mix with nuts and dried fruits
• Fortified cereal with plant-based milk

The Role of Supplements in Vegan Iron Intake

While a well-planned vegan diet can provide adequate iron, some individuals may benefit from iron supplements. However, it’s crucial to approach supplementation cautiously.

When to Consider Iron Supplements

Iron supplements may be necessary for vegans who:

• Have diagnosed iron deficiency anemia
• Are pregnant or breastfeeding
• Have heavy menstrual periods
• Engage in intense physical activity

Risks of Iron Supplementation

Excessive iron intake can lead to iron toxicity, which can be harmful. Symptoms of iron overload include:

• Nausea and vomiting
• Stomach pain
• Constipation
• In severe cases, organ damage

Always consult with a healthcare professional before starting any supplement regimen.

Monitoring Iron Levels on a Vegan Diet

Regular monitoring of iron levels is crucial for vegans to ensure they’re meeting their nutritional needs. Here are some ways to keep track of your iron status:

Blood Tests

Routine blood tests can measure various indicators of iron status, including:

• Hemoglobin levels
• Serum ferritin (a measure of iron stores)
• Transferrin saturation

Tracking Symptoms

Be aware of potential symptoms of iron deficiency, such as fatigue, weakness, or shortness of breath. If you experience these symptoms persistently, consult your healthcare provider.

Regular Check-ups

Schedule regular check-ups with your healthcare provider to discuss your diet and any concerns about iron intake or overall nutrition.

By understanding the importance of iron, incorporating iron-rich foods into your diet, and monitoring your iron status, you can maintain optimal health on a vegan diet. Remember, a well-planned vegan diet can provide all the necessary nutrients, including iron, for a healthy and balanced lifestyle.

Top Foods High in Iron for Vegans

Written by WebMD Editorial Contributors

In this Article

• Why You Need Iron
• Foods With Iron For Vegans

Iron is a mineral essential for proper growth and development. Your body uses it to make hemoglobin and certain hormones. Two types of iron are found in food: heme (animal-derived) and non-heme (plant-derived). 

Although it can be taken as a supplement, enough iron is available in our dietary sources. Vegans can find non-heme iron in dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads.

Hemoglobin is a protein in red blood cells that carries oxygen from your lungs to all parts of the body. Myoglobin, another protein made by iron, brings oxygen to your muscles. 

Your body needs iron to function properly. Too little will lead to an iron deficiency. Too much can cause iron poisoning. The average amount of iron a vegan needs is 32 milligrams per day for women and 14 milligrams per day for men. Vegans need up to 1.8 times more iron than people who eat meat. 

Iron plays an important part in proper bodily functions, including: 

Blood Production Health

Iron is found in red blood cells called hemoglobin, which carries oxygen in your blood from your lungs to your tissues. This improves your heart health, respiratory functions, and immune function. 

Physical Health

Your skin, hair, and nails appear stronger and healthier due to the synthesis of collagen, a protein needed for joint and skin health. Collagen is made by iron, a component of the enzymes essential for proper production. Iron is found in muscle cells. Called myoglobin, it helps muscles accept, store, and transport oxygen. 

Mental Health

Iron makes up certain proteins essential for energy metabolism. The right amount of iron improves general energy and increases focus. Low levels of iron can lead to an iron deficiency called anemia. The symptoms of anemia include:

• Fatigue
• Weakness
• Pale or yellowish skin
• Shortness of breath
• Dizziness or lightheadedness
• Chest pain
• Cold hands and feet
• Headaches

There is a misconception that a vegan diet is missing iron, however vegans are no more likely to develop iron deficiency anemia than the general population. Vegans typically consume an adequate amount of iron because their diet is high in vitamin C, which improves absorption of nonheme iron.

These 6 foods are great sources of vegan-friendly iron: 

1. Blackstrap molasses

Blackstrap molasses is the best source of nonheme iron. Only 2 tablespoon contains 7.2 milligrams of iron. Molasses contains higher amounts of sugar, so intake should be limited. 

2. Lentils

Lentils come in three varieties: brown, green, and red. Lentils are not only full of iron, but also high in potassium, fiber, and folate, a B vitamin. One cup contains 6.6 milligrams of iron.

3. Tofu/Tempeh

Tofu and tempeh soy-based products are an integral part of a vegan diet. Tofu has a higher iron content of 6.6 milligrams per half-cup. One cup of tempeh has 4.5 milligrams of iron. 

4. Spinach

One cup of cooked spinach contains 6.4 milligrams of iron. Adding spinach to meals, whether it’s sauteed in a dish, added to smoothies, or eaten raw, is an easy way of including more iron in your diet. 

5. Beans

Beans are a great source of iron. Kidney beans (5.2 milligram / cup), soybeans (4.5 milligrams / cup), and lima beans (4.5 milligrams / cup) have the highest iron content.  

6. Swiss chard

Swiss chard is a green leafy vegetable rich in vitamins and minerals. This multi-beneficial vegetable can be steamed, sauteed, or eaten raw. But it’s less bitter when cooked. One cup of cooked swiss chard contains 4 milligrams of iron.  

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How to Avoid Anemia on a Vegan Diet

How can you avoid anemia on a vegan diet? Most often caused by an iron deficiency, a plant-based diet may increase one’s risk of anemia. But by including certain foods in your diet, you can help reduce your risk of this health condition.

What Causes Anemia in Vegans?

Are vegans particularly at risk of developing anemia? According to the National Heart, Lung, and Blood Institute, anemia is actually the most common blood disorder in the US, affecting more than 3 million Americans – vegan or not. But it doesn’t mean that vegans shouldn’t be mindful of following a healthy diet.

Anemia occurs when your body doesn’t produce enough red blood cells or when the cells don’t function properly. It’s most commonly caused by iron deficiency but may also be caused by vitamin B12 deficiency, pregnancy, or other health issues. To learn more about what iron does for the body, how much you should eat daily, and the different types of iron see here.

Signs that you may be at risk of anemia include chronic fatigue, pale or yellowish skin, weakness, dizziness, irregular heartbeat, shortness of breath, headache, chest pain, and cold hands and feet, according to the Mayo Clinic. If you believe that your are at risk of iron deficiency anemia or vitamin B12 deficiency anemia, schedule an appointment with a doctor.

 While meat and seafood are thought to be the superior way to get iron, there are plenty of plant-based foods that can help you get enough. You can avoid iron deficiency anemia by eating a wide variety of iron-rich foods or by including supplements in your diet. For vegan iron supplements, try myKind Organics for Men or Women. Talk to your doctor before introducing any supplements into your diet.

13 Vegan Foods Rich in Iron

Here are some of the most iron-rich plant-based foods you can include in your diet. Be sure to eat lots of vitamin C-rich food such as citrus fruit, cauliflower, and broccoli as well — doing this can help increase iron absorption by up to 300 percent.

1. Beans

Iron-rich vegan foods | Image/The Good Bean

Beans like chickpeas and black-eyed peas have the highest iron content of beans, with cooked beans containing around 4.2 to 4.7 mg iron per cooked cup, according to the Vegetarian Resource Group (VRG). This is followed by soybeans, white, navy, kidney, lima, and pinto beans.

Dried beans cooked from scratch have the highest iron content (give this Chickpea Tuna Salad Sandwich a try), but you can also opt for a convenient canned option or enjoy the occasional bean-based vegan snack like The Good Bean’s chickpea snacks or Brami Lupini Beans. A bag of Hippeas Vegan White Cheddar, which is made from chickpea flour, contains 6 percent your RDI of iron per serving!

2. Lentils

Iron-rich lentils | Image/Food to Live

Like beans, lentils pack a decent dose of iron. One cup of cooked lentils contains about 6.6 mg of iron. There are plenty of varieties to try in different recipes — brown and green lentils work best in meals like curry, stew, or a protein-packed vegan meatloaf. Red lentils, which turn mushy when cooked, are best for Indian dahls and curries and blended soups. French and beluga lentils both have a firm texture even when cooked, making them ideal for salads with iron-rich, dark leafy greens.

3. Soy Foods

Vegan meal with tofu

Like soybeans themselves, soy-based foods like tofu, tempeh, and soy milk are a good source of iron. Have a bowl of cereal or oats made with soy milk. Tofu and tempeh are available at most mainstream grocery stores these days. For an alternative, try natto, a Japanese breakfast staple made from fermented soy beans. It has a strong flavor and sticky texture that pairs well with rice. You can find natto at most Asian grocery stores but be sure to check the sauce ingredients as it sometimes includes fish.

4. Nuts, Seeds, and Nut Butters

Hemp seeds | Image/Manitoba Harvest

Nuts, seeds, and certain nut butters are a good source of iron. Pumpkin, sesame, hemp, and flax seeds rank among the highest, according to Healthline. Cashews, pine nuts, almonds, macadamia, and baruka nuts are also good sources.

Nut and seed butters — including tahini — can also help you meet your RDI, but roasted nuts and nut butter may have a lower iron content compared to raw.

5. Dark Leafy Greens

Iron-rich leafy greens reduce anemia risk

Don’t neglect your leafy greens. Dark, leafy greens like spinach, kale, collards, beet greens, and Swiss chard are all great sources of iron. In fact, 100 grams of spinach has more iron than the same amount of red meat, eggs, salmon, and chicken. You can add leafy greens to smoothies, have a salad, stir it into soups and curries, or sautee it and serve it as a side with dinner — or, snack on some kale chips.

Not a fan of kale? Veggies will do, too. Broccoli, Brussels sprouts, and cabbage are also good sources of iron.

6. Potatoes

Potatoes with the skin on are rich in iron

The humble potato packs a decent amount of iron, as long as you leave the skin on. A large, unpeeled potato can contain up to 18 percent of your RDI of iron. So boil, bake, slice, mash (remember – skin on), scallop, and dice to your heart’s content.

Sweet potatoes aren’t bad either, containing about 12 percent of your RDI of iron.

7. Mushrooms

Organic Oyster Mushroom Growing Kit | Image/Back to the Roots

Mushrooms can be a good source of iron but only if you eat certain varieties, such as plain white button mushrooms and oyster mushrooms. While delicious, portobello and shiitake don’t contain much. Add sliced mushrooms to tofu scramble with leafy greens, or blend it up with beans and lentils to give vegan burgers a meatier texture and umami flavor. Oyster mushrooms are a little less common – if your local grocery store doesn’t have any, the farmers market might. Or, you can grow your own.

8. Hearts of Palm

Hearts of palm are a good source of iron | Image/Native Forest

Hearts of palm are the core of certain types of palm trees. About one cup of this tropical vegetable contains about 26 percent your RDI of iron. Hearts of palm have a firm texture and neutral flavor, making it a go-to favorite for vegan seafood dishes like crab cakes, scallops, calamari, and ceviche. It can also be blended up into a creamy spread, like in this French Bread Pizza With Artichoke and Hearts of Palm.

9. Tomato Paste and Sun-Dried Tomatoes

Sun-dried tomatoes can help you avoid iron deficiency | Image/Sunny Fruit

Raw tomatoes may not pack much iron but tomato paste and sun-dried tomatoes do — each contain 22 percent and 14 percent your RDI per half cup, respectively. Use tomato paste to make homemade pasta sauce and add sliced sun-dried tomatoes to salads and grain bowls.

10. Fruit

Mulberries are a rich source of iron | Image/Nativas Organics

While fruit generally doesn’t contain much iron, there are a few you can add to your diet, such as mulberries, olives (technically a fruit!), and prune juice. Fruit is also generally a good source of vitamin C, which helps your body absorb iron.

11. Whole Grains

Iron-rich vegan cereal | Image/Arrowhead Mills

Eat a variety of whole grains, and eat them often. Amaranth, oats, and spelt are all good sources of iron, according to Healthline. Enjoy a bowl of spelt flakes, bake vegan cookies with spelt flour instead of white, or use the whole grain in a hearty bowl. Both oats and amaranth can be used to make a breakfast porridge — try changing it up with savory breakfasts, too.

12. Dark Chocolate

Dark chocolate is a good source of iron | Image/Montezuma’s

Dark chocolate is not only rich in antioxidants, but also iron — one ounce contains about 18 percent your RDI. It also contains maganese, copper, and magnesium, making this treat something of a superfood. It’s a good reason to treat yourself to a square or two of dark chocolate daily. Or, you can chop it fine and stir it into vegan brownie batter for a rich, indulgent treat.

13. Blackstrap Molasses

Organic Blackstrap Molasses | Image/Wholesome Sweeteners

According to the VRG, two tablespoons of blackstrap molasses will net you 7.2 grams of iron. Not everyone can stomach it by the spoonful, though, so try adding it to vegan baked goods, stirring it into oatmeal, or combining it with hot water.

Experts: vegetarianism can cause anemia, but save from a heart attack

https://ria.ru/20111101/477258114.html saves from a heart attack – RIA Novosti, 01.11.2011

Experts: vegetarianism can cause anemia, but it will save you from a heart attack

Vegetarianism is a nutrition system that involves the exclusion of animal products from food, including fish and poultry. Supporters of such a diet are called vegans, they refuse meat so as not to harm animals. There are also ovolacto-vegetarians who eat milk, eggs, and sometimes fish.

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MOSCOW, November 1 – RIA Novosti. Vegetarians are prone to diseases of the musculoskeletal system, gastrointestinal tract and blood, while they are protected from heart disease, since cholesterol practically does not enter the body, Olga Grigoryan, a leading researcher at the clinic of the Research Institute of Nutrition of the Russian Academy of Medical Sciences, Candidate of Medical Sciences, told RIA Novosti. ahead of International Vegan Day.

Vegetarianism – a dietary system that involves the exclusion from food of animal products, including fish and poultry. Supporters of such a diet are called vegans, they refuse meat so as not to harm animals. There are also ovolacto-vegetarians who eat milk, eggs, and sometimes fish.

Vegetarianism, despite its popularity and many positive qualities, cannot be called an absolutely positive diet, and adherents of a plant-based diet are completely healthy people, the expert believes.

Protein deficiency

Vegetarianism is one of the types of nutrition used by 10-12% of the population, Grigoryan noted. According to her, only 1-2% of them can be considered pure vegetarians. The rest mostly consider themselves ovo-lacto-vegetarians.

The specialist recalled that animal amino acids are found only in animal proteins. Accordingly, plant foods cannot fully enrich the body with essential substances. “Vegetarian nutrition is, of course, a lesser burden on the digestive system, but it is not an absolute positive diet, because animal proteins are not enough, and they are very necessary,” the specialist noted.

It is impossible to make up for the lack of these substances in the body with the help of plant foods, she added.

“A person will use his own protein reserves, his muscles. It is not known how deep the deficiency and need for animal proteins will be. Many people compensate (make up for the lack of animal protein at the expense of the body’s internal resources) and live for a long time on such a diet,” she said Grigoryan.

According to the expert, it is enough to include fish in the menu of a vegetarian once a month to compensate for the lack of substances of animal origin.

Risks and benefits

Science does not give a clear answer, what is more in vegetarianism: harm or benefit. According to Grigoryan, there are popular studies on this topic, but scientific epidemiological studies that would be evidence-based have not been conducted in Russia. “We are seeing cases of this type of nutrition (in people), and it cannot be said that these people are absolutely healthy,” she said.

The doctor also noted that although advertising positions meat as a harmful product, plant foods also have their drawbacks, and it threatens to develop a number of diseases. “The lack of animal protein in the body leads, first of all, to anemia. Plant-based nutrition is also fraught with the development of gout, since vegetables are rich in purines, their introduction into the diet in large quantities can lead to diseases of the joints, the musculoskeletal system,” Grigoryan said. .

She added that there is a high risk of exacerbation of gastrointestinal diseases with a vegetarian diet, because vegetables and fruits are rather rough food. Such a diet is especially dangerous for people with a genetic predisposition to disorders of the stomach and intestines. Nutritionists, according to Grigoryan, also do not recommend switching to a vegetarian menu for pregnant women, because animal protein is an important factor in the formation of a healthy child.

However, plant foods reduce the risk of developing cardiovascular disease, because vegetarians do not get animal fat, that is, cholesterol, from animal proteins, the doctor explained.

Myths and reality

The specialist noted that the conventional wisdom that the transition to a fruit and vegetable diet is a direct path to weight loss is a delusion. “Vegetarians are by no means thin people, because a predominantly carbohydrate diet can lead to weight gain,” she said.

Grigoryan recalled that a healthy diet involves the use of both plant and animal components. Food, according to her, should always be mixed. It is necessary to select a diet taking into account the individual needs for certain substances of a particular person in a given period of life. A plant-based diet may not work for everyone.

“If you decide on extreme types of nutrition, it is better to come to a specialist, determine your state of health and the risks of diseases, and then create your own individual diet,” the doctor advises.

Vegan diet leads to anemia and disorders of the nervous system systems

Gulia: vegan diet leads to anemia and damage to the nervous system

Nutritionist Hersina Gulia spoke about aspects of the vegan diet. 11/17/2018, Sputnik Kyrgyzstan

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Listen to the expert’s full commentary in the audio version.

In an interview on Radio Sputnik Abkhazia, she noted that the vegan diet is one of the most common among supporters of a healthy lifestyle.

“This diet is one of the most restrictive, as it completely excludes animal products. Some researchers believe that the vegan diet is complete and healthy. But there is another opinion. For example, the very important vitamin B12 is completely absent in plants. Also not you should flatter yourself about iron. Many people think that this vitamin in legumes and broccoli is enough for a person, but iron is found in plants in a structural form and is absorbed by the body very poorly,” said Gulia.

According to her, a vegan diet can cause anemia and damage the nervous system.

“Of course, with such a diet, taking vitamins in capsules or tablets will slightly change the situation in a positive direction, but we must remember that it is best to get vitamins from the foods that contain them,” said the nutritionist.