How can vegetarians get enough iron in their diet. What are the best plant-based sources of iron for preventing anemia. Which foods enhance or inhibit iron absorption in the body. How much iron do vegetarians need daily.

Understanding Iron Deficiency and Anemia in Vegetarian Diets

Iron deficiency is a common concern for those following vegetarian or vegan diets. Without proper planning, plant-based eaters may struggle to meet their daily iron needs, potentially leading to anemia. But with the right knowledge and food choices, it’s entirely possible to maintain healthy iron levels on a meat-free diet.

Iron is crucial for producing hemoglobin, the protein in red blood cells that carries oxygen throughout the body. When iron stores become depleted, it can result in iron deficiency anemia, causing symptoms like fatigue, weakness, pale skin, and shortness of breath.

Heme vs. Non-Heme Iron: What’s the Difference?

There are two forms of dietary iron:

• Heme iron: Found only in animal products, this type is more readily absorbed by the body
• Non-heme iron: Present in plant foods, this form is less easily absorbed but can still meet iron needs when consumed strategically

Vegetarians rely solely on non-heme iron sources, which means they may need to consume more total iron to achieve the same level of absorption as those eating heme iron from meat.

Top 21 Vegetarian Foods High in Iron

Incorporating these iron-rich plant foods into your diet can help prevent iron deficiency:

1. Spinach
2. Lentils
3. Tofu
4. Quinoa
5. Fortified cereals
6. Pumpkin seeds
7. White beans
8. Blackstrap molasses
9. Chickpeas
10. Almonds
11. Dried apricots
12. Swiss chard
13. Dark chocolate
14. Potatoes (with skin)
15. Cashews
16. Kidney beans
17. Oatmeal
18. Sesame seeds
19. Whole wheat bread
20. Broccoli
21. Kale

Spinach: A Nutrient-Dense Iron Powerhouse

Spinach is one of the most iron-rich vegetarian foods available. A single cup of cooked spinach contains about 6.4 mg of iron, which is 36% of the recommended daily intake. Besides iron, spinach is packed with other essential nutrients like vitamin C, folate, and calcium, making it a nutritional powerhouse for vegetarians.

Lentils: Protein and Iron in One Package

Lentils are an excellent source of both iron and protein for vegetarians. One cup of cooked lentils provides around 6.6 mg of iron, or 37% of the daily recommended intake. They’re also rich in fiber, which aids digestion and promotes feelings of fullness.

Enhancing Iron Absorption: Pairing Foods for Maximum Benefit

While consuming iron-rich foods is crucial, it’s equally important to optimize iron absorption. Certain nutrients can either enhance or inhibit the body’s ability to absorb iron from plant sources.

Vitamin C: The Iron Absorption Booster

Vitamin C significantly enhances non-heme iron absorption. Pairing iron-rich foods with vitamin C sources can increase iron uptake by up to 300%. Some excellent vitamin C sources include:

• Citrus fruits (oranges, lemons, grapefruits)
• Strawberries
• Bell peppers
• Broccoli
• Tomatoes
• Kiwi

For example, adding sliced strawberries to your iron-fortified cereal or squeezing lemon juice over your spinach salad can significantly boost iron absorption.

Foods That Inhibit Iron Absorption

Some compounds can interfere with iron absorption. Be mindful of consuming these items alongside iron-rich foods:

• Tannins (found in tea and coffee)
• Calcium (in dairy products)
• Phytates (present in whole grains and legumes)
• Oxalates (in spinach and chocolate)

This doesn’t mean you need to eliminate these foods from your diet. Instead, try to space them out from your iron-rich meals by a couple of hours.

Meeting Daily Iron Requirements on a Vegetarian Diet

The recommended daily allowance (RDA) for iron varies based on age, gender, and life stage:

• Adult men: 8 mg/day
• Adult women (19-50 years): 18 mg/day
• Adult women (51+ years): 8 mg/day
• Pregnant women: 27 mg/day

Vegetarians may need to consume 1.8 times more iron than meat-eaters due to the lower absorption rate of non-heme iron. This means a vegetarian woman might aim for closer to 32 mg of iron per day.

Sample Iron-Rich Vegetarian Meal Plan

Here’s an example of how to incorporate iron-rich foods throughout the day:

• Breakfast: Oatmeal with pumpkin seeds, dried apricots, and a glass of orange juice
• Lunch: Lentil and spinach salad with bell peppers and a lemon vinaigrette
• Snack: Almonds and dark chocolate
• Dinner: Tofu stir-fry with broccoli, served over quinoa

Supplementation: When to Consider Iron Supplements

While it’s preferable to obtain iron from food sources, some vegetarians may benefit from iron supplementation. Consider speaking with a healthcare provider about supplements if you:

• Have been diagnosed with iron deficiency anemia
• Are pregnant or planning to become pregnant
• Have heavy menstrual periods
• Engage in intense physical activity
• Have difficulty meeting iron needs through diet alone

Remember, it’s crucial to consult a healthcare professional before starting any supplement regimen, as excess iron can be harmful.

Cooking Methods to Increase Iron Content

The way you prepare your food can impact its iron content and bioavailability. Consider these cooking tips to maximize iron intake:

Using Cast Iron Cookware

Cooking in cast iron pots and pans can increase the iron content of your food, especially when preparing acidic dishes like tomato sauce. The iron from the cookware leaches into the food, providing an additional source of this essential mineral.

Sprouting and Fermenting

Sprouting legumes, grains, and seeds can reduce their phytate content, potentially improving iron absorption. Similarly, fermentation can enhance the bioavailability of iron in foods like sourdough bread and tempeh.

Avoiding Overcooking

While some cooking can enhance iron absorption, overcooking vegetables can lead to nutrient loss. Aim for light steaming or quick stir-frying to preserve iron content.

Monitoring Iron Levels: The Importance of Regular Check-ups

For vegetarians, especially those new to the diet, it’s crucial to monitor iron levels regularly. This can be done through simple blood tests that measure:

• Hemoglobin levels
• Serum ferritin (a measure of iron stores)
• Total iron-binding capacity (TIBC)

Regular check-ups can help catch any potential deficiencies early and allow for dietary adjustments or supplementation if necessary.

Signs of Iron Deficiency to Watch For

While blood tests are the most accurate way to assess iron status, be aware of these potential signs of iron deficiency:

• Unusual fatigue or weakness
• Pale skin
• Shortness of breath
• Headaches
• Dizziness
• Cold hands and feet
• Brittle nails
• Unusual cravings for non-food items (a condition called pica)

If you experience these symptoms, consult with a healthcare provider for proper evaluation and guidance.

Addressing Common Concerns About Vegetarian Diets and Iron

Many people worry that vegetarian diets can’t provide adequate iron. Let’s address some common concerns:

Can vegetarians get enough iron without meat?

Yes, vegetarians can absolutely meet their iron needs through plant-based sources. It requires some planning and knowledge about iron-rich foods and absorption enhancers, but it’s entirely achievable.

Are vegetarians at higher risk for iron deficiency?

Not necessarily. While poorly planned vegetarian diets can lead to iron deficiency, well-balanced plant-based diets can provide sufficient iron. In fact, some studies suggest that vegetarians may adapt to lower iron intakes over time, becoming more efficient at absorbing and utilizing the iron they consume.

Do vegetarians need iron supplements?

Most vegetarians can meet their iron needs through diet alone. However, certain groups (like pregnant women or those with diagnosed deficiencies) may benefit from supplementation under medical supervision.

The Role of Other Nutrients in Iron Metabolism

While iron is crucial for preventing anemia, other nutrients play important roles in iron metabolism and red blood cell production. Vegetarians should also ensure adequate intake of:

Vitamin B12

Vitamin B12 is essential for red blood cell formation. Since it’s primarily found in animal products, vegetarians (especially vegans) may need to rely on fortified foods or supplements to meet their B12 needs.

Folate

Folate works alongside iron and B12 in red blood cell production. Fortunately, many plant foods are rich in folate, including leafy greens, legumes, and fortified grains.

Copper

Copper helps the body absorb iron and is necessary for red blood cell formation. Good vegetarian sources include nuts, seeds, whole grains, and legumes.

By ensuring a balance of these nutrients alongside iron, vegetarians can support optimal red blood cell production and prevent anemia.

Sustainable and Ethical Considerations of Plant-Based Iron Sources

Choosing plant-based iron sources not only benefits personal health but can also have positive environmental and ethical implications:

Environmental Impact

Plant-based iron sources generally have a lower environmental footprint compared to animal sources. Legumes, grains, and vegetables require fewer resources and produce fewer greenhouse gas emissions than livestock farming.

Ethical Considerations

For those concerned about animal welfare, obtaining iron from plant sources aligns with ethical vegetarian or vegan principles.

Sustainable Agriculture

Many iron-rich plant foods can be grown using sustainable agricultural practices, contributing to soil health and biodiversity.

By choosing plant-based iron sources, vegetarians can support both their health and broader environmental and ethical goals.

In conclusion, maintaining adequate iron levels on a vegetarian diet is not only possible but can be achieved with a variety of delicious and nutritious plant-based foods. By understanding iron absorption, strategically combining foods, and being mindful of potential inhibitors, vegetarians can effectively prevent iron deficiency anemia while enjoying a diverse and satisfying diet. Regular monitoring and a balanced approach to nutrition can ensure that vegetarians thrive on their chosen dietary path, reaping the many health benefits associated with plant-based eating.

Ways to boost blood iron levels while eating a vegan or vegetarian diet

Author Holly MacCormickPublished on October 6, 2017April 26, 2023

Updated April 18, 2022

If you eat a vegan or vegetarian diet, or if you’re just aiming to keep your iron levels up, you probably know some of the many vegetables, fruits and grains that are good sources of iron. But did you know that not all iron is the same, and that some foods actually make it harder for your body to absorb iron?

If this is news to you, the folks at Stanford Blood Center have a how-to checklist that will help your body get the most iron out of your diet so you can stay healthy and have enough iron in reserve to donate blood to someone in need.

As the Stanford Blood Center blog explains, there are two types of iron: heme and non-heme. Heme iron is found in animal products and is generally easier for the body to absorb. Non-heme iron in found in vegan foods and is not as easily absorbed.

Iron deficiency anemia occurs when your body doesn’t have enough iron to make hemoglobin — the part of red blood cells that bind and carry oxygen in your blood. As the blog explains, “a vegetarian or vegan diet can make it difficult to keep your iron levels high – but contrary to popular belief, this is because of the type of iron consumed, not simply the amount.”

So, what should you eat? Here are some examples of non-meat foods with the highest amount of non-heme iron per serving:

• Whole wheat breads, cereals, pastas, quinoa and oatmeal
• Avocado
• Cooked spinach, asparagus and green beans
• Baked potato
• Avocado
• Nuts
• Beans, legumes, soybeans, tofu and lentils
• Dried apricots, raisins an dates.

Pairing high-iron foods with ingredients that are high in vitamin C will enhance your body’s ability to absorb iron. Some examples of nosh that’s high in vitamin C are:

• Citrus fruits and citrus juice
• Chard
• Broccoli
• Red or green bell pepper
• Kiwi, strawberries, tomatoes, cantaloupe and papaya

Conversely, some foods can actually hinder your body’s ability to absorb iron as well, including:

• Coffee, tea (even decaffeinated) and soda
• Dairy products and calcium supplements
• Foods high in dietary fiber
• Wine and beer

If you still need a bit more iron, you can try iron supplements and even cast iron cookware, which transmits iron to food while it’s heating. Fun fact: In 2008, Christopher Charles, PhD, and his colleagues investigated ways to treat iron deficiency anemia in Cambodia by making iron ingots shaped like a fish — a symbol of luck, health, and happiness in local folklore — that could be placed in cooking pots as an inexpensive, reusable iron supplement.

Previously: Eating for good blood: Tips for boosting iron levels and hemoglobin
Photo by vaaseenaa

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21 Vegetarian Foods That Are Loaded With Iron

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Certain vegetables, including potatoes and leafy greens, along with nuts, seeds, and legumes, can help you achieve the necessary iron intake on a vegetarian diet.

Iron is an essential nutrient that plays an important role in many bodily functions (1).

A diet lacking in iron can result in low energy levels, shortness of breath, headaches, irritability, dizziness or anemia.

Iron can be found in two forms in foods — heme and non-heme. Heme iron is only found in animal products, whereas non-heme iron is only found in plants (2).

The recommended dietary allowance (RDA) is based on an average intake of 18 mg per day. However, individual requirements vary based on a person’s gender and life stage.

For instance, men and post-menopausal women generally require around 8 mg of iron per day. This amount increases to 18 mg per day for menstruating women and to 27 mg per day for pregnant women.

And, since non-heme iron tends to be less easily absorbed by our bodies than heme iron, the RDA for vegetarians and vegans is 1. 8 times higher than for meat eaters (3).

Here is a list of 21 plant foods that are high in iron.

1–3: Legumes

Legumes, including beans, peas and lentils, are great sources of iron.

Listed below are the varieties containing the most iron, from highest to lowest.

1. Tofu, tempeh, natto and soybeans

Soybeans and foods derived from soybeans are packed with iron.

In fact, soybeans contain around 9.9 mg of it per cup, or 55% of the DV. The same portion of natto, a fermented soybean product, offers 15.1 mg, or 84% of the DV (4, 5).

Similarly, 6 ounces of soft tofu offers 2.56 mg of iron, or 14% of the DV. And the same portion of tempeh offers 4.48 mg of iron, or 25% of the DV (6, 7).

In addition to iron, these soy products contain between 10–34 grams of protein per portion and are also a good source of calcium, phosphorus and magnesium.

2. Lentils

Lentils are another iron-filled food, providing 6.6 mg per cup cooked, or 37% of the RDI (8).

Lentils contain a significant amount of protein, complex carbs, fiber, folate and manganese as well. One cup of cooked lentils contains 18 grams of protein and covers 56% of the DV for fiber.

3. Other beans and peas

Other types of beans contain good amounts of iron as well.

Lima beans, navy beans, chickpeas, and black-eyed peas closely follow soybeans, offering 4.2–4.7 mg of iron per cup cooked, or 23–26% of the DV (9, 10, 11, 12).

However, red kidney beans and white beans have the highest iron content. They provide around 5.2-6.6 mg per cup cooked, or 29–37% of the RDI (13, 14).

In addition to their iron content, beans and peas are excellent sources of complex carbs, fiber, folate, phosphorus, potassium, manganese and several beneficial plant compounds.

Several studies also link regularly consuming beans and peas to lower blood pressure and cholesterol. These foods may also lower blood sugar levels, but researchers say more evidence is needed (15, 16, 17).

Summary:

Beans, peas and lentils are rich in iron. These legumes also contain good amounts of protein, fiber, vitamins, minerals and beneficial plant compounds that may reduce your risk of various diseases.

4–5: Nuts and seeds

Nuts and seeds serve as two more iron-rich plant sources.

Those who wish to increase their total daily iron intake should add the following varieties to their diet, as they contain the highest amounts.

4. Pumpkin, sesame, hemp and flaxseeds

Pumpkin, sesame, hemp and flaxseeds are the seeds richest in iron, containing around 1.7–3.9 mg per ounce (28.5 grams), or 9–22% of the DV (18, 19, 20, 21).

Products derived from these seeds are also worth considering. For instance, two tablespoons (30 grams) of tahini, a paste made from sesame seeds, contain 1.3 mg of iron — which is 7% of the DV (22).

Similarly, hummus made from chickpeas and tahini provides you with around 3. 1 mg of iron per half cup, or 17% of the DV (23).

Seeds contain good amounts of plant protein, fiber, calcium, magnesium, zinc, selenium, antioxidants and other beneficial plant compounds, too (24).

They’re also a great source of omega-3 and omega-6 fatty acids. Hemp seeds, in particular, seem to contain these two fats in the ratio considered optimal for human health (25).

5. Cashews, pine nuts and other nuts

Nuts and nut butters contain quite a bit of non-heme iron.

This is especially true for almonds, cashews, pine nuts and macadamia nuts, which contain between 0.8–1.7 mg of iron per ounce (28.5 grams), or around 4–9% of the DV (26, 27, 28, 29).

Similarly to seeds, nuts are a great source of protein, fiber, good fats, vitamins and minerals, as well as antioxidants and beneficial plant compounds (30).

Keep in mind that blanching or roasting nuts may damage their nutrients, so favor raw and unblanched varieties (31).

As for nut butters, it’s best to choose a 100% natural variety to avoid an unnecessary dose of added oils, sugars and salt.

Summary:

Nuts and seeds are good sources of non-heme iron, as well as an array of other vitamins, minerals, fiber, healthy fats and beneficial plant compounds. Add a small portion to your menu each day.

6–10: Vegetables

Gram per gram, vegetables often have a higher iron content than foods typically associated with high iron, such as meat and eggs.

Though vegetables contain non-heme iron, which is less easily absorbed, they are also generally rich in vitamin C, which helps enhance iron absorption (1).

The following vegetables and vegetable-derived products offer the most iron per serving.

6. Leafy greens

Leafy greens, such as spinach, kale, swiss chard, and beet greens contain between 1–5.7 mg of iron per cooked cup, or 6–32% of the RDI (32, 33, 34, 35).

Due to their bulk, some can find it difficult to consume 100 grams of raw, leafy greens. In this case, it’s best to consume them cooked.

Other iron-rich veggies that fit in this category include broccoli and Brussels sprouts, which contain between 1 and 1.8 mg per cooked cup, or around 6–10% of the DV (36, 37).

7. Tomato paste

At 0.5 mg per cup, raw tomatoes contain very little iron. However, when dried or concentrated, they offer a much greater amount (38).

For instance, 1/4 cup (66 grams) of tomato paste offers 2 mg of iron, or 11% of the DV, whereas 1 cup (245 grams) of canned tomato sauce offers 2.4 mg, or 13% of the DV (39, 40).

Sun-dried tomatoes are another iron-rich source, providing you with 2.5 mg per half cup, or 14% of the DV (41).

Tomatoes are also a great source of vitamin C, which may help increase iron absorption. Moreover, they’re a great source of lycopene, an antioxidant linked to a reduced risk of sunburn (42).

8. Potatoes

Potatoes contain good amounts of iron, mostly concentrated in their skins.

More specifically, a large unpeeled potato (299 grams) provides 1. 9 mg of iron, which is 11% of the DV. But even without their skins, sweet potatoes contain slightly more — around 2.2 mg for the same quantity, or 12% of the DV (43, 44).

Potatoes are also a great source of fiber. Additionally, one portion can cover up to 42% of your daily vitamin C, B6 and potassium requirements (43).

9. Mushrooms

Certain varieties of mushrooms are particularly rich in iron.

For instance, one cooked cup (156 grams) of white mushrooms contains around 2.7 mg, or 15% of the DV (45).

One cup (86 grams) of uncooked oyster mushrooms contains 7% of the DV, whereas portobello and shiitake mushrooms contain very little (46, 47,48).

10. Palm hearts

Palm hearts are a tropical vegetable rich in fiber, potassium, manganese, vitamin C and folate.

A lesser-known fact about palm hearts is that they also contain a fair amount of iron — an impressive 4.6 mg per cup, or 26% of the DV (49).

This versatile vegetable can be blended into dips, tossed on the grill, incorporated into a stir-fry, added to salads and even baked with your favorite toppings.

Summary:

Vegetables often contain significant amounts of iron. Their generally large volume-to-weight ratio explains why eating them cooked may make it easier to meet your daily requirements.

11–13 Fruit

Fruit is not commonly the food group that individuals turn to when wanting to increase the iron content of their diet.

Nevertheless, some fruits are surprisingly high in iron.

Here are the best sources of iron in this category.

11. Prune juice

Prunes are known for their mild laxative effect, which helps relieve constipation (50).

However, they’re also a good source of iron.

Prune juice, in particular, offers about 2.9 mg of iron per cup (8 ounces, or 237 mL). That’s around 16% of the DV and is twice as much iron as the same quantity of prunes (51, 52).

Prune juice contains fiber, potassium, vitamin C, vitamin B6 and manganese, too.

12. Olives

Olives are technically a fruit, and one with a good iron content at that.

Black olives contain around 6.3 mg of iron per 3.5 ounces (100 grams), or 35% of the DV. In addition, fresh olives are also a great source of fiber, good fats and fat-soluble vitamins A and E (53).

Olives also contain oleuropein, a beneficial plant compound thought to provide several health benefits, including a lower risk of heart disease (54, 55).

13. Mulberries

Mulberries are a type of fruit with a particularly impressive nutritional value.

Not only do they offer around 2.6 mg of iron per cup — 14% of the DV — but this quantity of mulberries also meets 57% of the DV for vitamin C (56).

Mulberries are a great source of antioxidants as well, which may offer protection against heart disease, diabetes and some forms of cancer (57).

Summary:

Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion. These fruit also contain antioxidants and a variety of other nutrients beneficial to health.

14–17: Whole grains

Research links whole grains to a variety of health benefits.

These benefits include increased longevity and a reduced risk of obesity, type 2 diabetes and heart disease (58, 59).

However, not all grains are equally beneficial. For instance, grain processing typically removes parts of the grain that contain fiber, antioxidants, vitamins and minerals, including iron.

For this reason, whole grains typically contain more iron than processed grains. The following are the four types of whole grains containing the most iron per portion.

14. Amaranth

Amaranth is a gluten-free ancient grain that doesn’t grow from grasses like other grains do. For this reason, it is technically considered a “pseudocereal.”

Amaranth contains around 5.2 mg of iron per cup cooked (246 grams), or 29% of the DV (60).

Interestingly, amaranth is one of the few complete sources of plant proteins and also contains good amounts of complex carbs, fiber, manganese, phosphorus and magnesium.

15. Spelt

Spelt is another iron-rich ancient grain.

It contains around 3.2 mg of iron per cup cooked (194 grams), or 18% of the DV. Moreover, cooked spelt offers around 10 grams of protein per cup (61).

Spelt contains a variety of other nutrients, too, including complex carbs, fiber, magnesium, zinc, selenium and B vitamins. Its protein and mineral content may also be slightly higher than more conventional grains (62).

16. Oats

Oats are a tasty and easy way to add iron to your diet.

A cup (234 grams) of cooked oats contains around 1.2 mg of iron — 12% of the DV — as well as good amounts of plant protein, fiber, magnesium, zinc and folate (63).

What’s more, oats contain a soluble fiber called beta-glucan, which may help promote gut health and reduce cholesterol and blood sugar levels (64, 65, 66).

17. Quinoa

Like amaranth, quinoa is a gluten-free pseudocereal rich in complete protein, fiber, complex carbs, vitamins and minerals.

It offers around 2.8 mg of iron per cup cooked (185 grams), or 16% of the DV. Plus, research links quinoa’s rich antioxidant content to a range of health benefits, such improved glucose tolerance in people with type 2 diabetes. These metabolic effects could also lower your risk of cardiovascular disease (67, 68, 69).

Summary:

Whole grains generally contain more iron than refined grains. The varieties listed above are particularly rich in iron but also contain several other nutrients and plant compounds beneficial to health.

18–21: Other

Certain foods do not fit in one of the food groups above, yet contain significant amounts of iron.

Incorporating them into your diet can help you meet your recommended daily iron intakes.

18. Coconut milk

Canned coconut milk can be a rich and flavorful addition to your cooking.

Although very high in fat, it’s a good source of several vitamins and minerals, including magnesium, copper and manganese (70).

Canned coconut milk also contains a good amount of iron — more specifically, around 7.5 mg per cup (226 grams), or around 42% of the DV.

Note that ready-to-drink coconut milk is not the same thing as canned coconut milk. The former is a dairy milk substitute that comes in in a carton and is meant to be consumed as-is, while the latter is a thicker canned product usually used in cooked foods.

Coconut milks that are found in the supermarket refrigerator with other dairy alternatives typically contains very little iron (71).

19. Dark chocolate

Dark chocolate contains significantly more nutrients than its milk chocolate counterpart.

Not only does it offer 3.4 mg of iron per ounce (28.4 grams), meeting around 19% of the DV, but it also contains a good amount of fiber, magnesium, copper and manganese (72).

Additionally, dark chocolate is a powerful source of antioxidants, a group of beneficial plant compounds that help protect against various diseases (73).

20. Blackstrap molasses

Blackstrap molasses is a sweetener often claimed to be healthier than table sugar.

In terms of iron, it contains around 1.9 mg of iron per two tablespoons, or around 11% of the DV (74).

This portion also helps cover between 12–26% of your recommended daily intake of copper, selenium, potassium, vitamin B6, magnesium and manganese.

However, despite its higher nutrient content, blackstrap molasses remains very high in sugar and should be consumed in moderation.

21. Dried thyme

Dried thyme is one of the most popular culinary herbs.

Many consider this plant a nutritional powerhouse, and research has linked thyme extracts and oils to health benefits ranging from fighting bacterial infections and bronchitis to improving your mood (75, 76, 77).

Thyme also happens to be one of the herbs with the highest iron content, offering 1.2 mg per dried teaspoon (1 gram), or around 7% of the DV (78).

Sprinkling a little on each meal may be a good strategy for those wanting to increase their iron intake.

Summary:

Coconut milk, dark chocolate, blackstrap molasses and dried thyme are lesser known, yet undoubtedly rich, sources of iron.

How to increase iron absorption from plant foods

The heme iron found in meat and animal products is generally more easily absorbed by the human body than the non-heme iron found in plants.

For this reason, the RDA for iron is 1.8 times higher for vegetarians and vegans than those who eat meat (3).

This amounts to approximately 14 mg per day for men and post-menopausal women, 32 mg per day for menstruating women and 49 mg per day for pregnant women (3).

However, there are various strategies that can be employed to increase the body’s ability to absorb non-heme iron. Here are the best-researched methods:

• Eat vitamin C-rich foods: Consuming vitamin C-rich foods together with foods rich in non-heme iron may increase the absorption of iron by up 300% (1).
• Avoid coffee and tea with meals: Drinking coffee and tea with meals can reduce iron absorption (79, 80).
• Soak, sprout and ferment: Soaking, sprouting and fermenting grains and legumes can improve iron absorption by lowering the amount of phytates naturally present in these foods (81).
• Use a cast iron pan: Foods prepared in a cast iron pan may provide more iron compared to those prepared in non-iron cookware (82).
• Consume lysine-rich foods: Consuming plant foods like legumes and quinoa that are rich in the amino acid lysine together with your iron-rich meals may increase iron absorption (83).

Summary:

The type of iron found in plant foods (non-heme) is less easily absorbed by the body. The methods outlined here can be used to maximize its absorption.

The bottom line

Iron is a nutrient that’s essential for the human body.

This mineral can be found in an array of different foods, including many plant foods.

Besides being a good source of iron, the plant foods listed in this article also happen to contain a variety of other nutrients and beneficial plant compounds.

Thus, incorporating them into your diet will not only help you meet your iron requirements, but will also likely benefit your overall health.

What foods to replenish iron for vegetarians

And for everyone who does not like meat

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Nutritionist

The number of those who have joined the “vegetative” movement around the world is increasing every day. Vegetarianism – a style of eating plant and dairy foods – is also common among Russians. In our country, such a diet is considered useful and even curative. However, vegetarians have an increased risk of developing iron deficiency anemia. Irina Popova, chief physician of the Austrian health center Verba Mayr, told how to restore balance in the body when meat is denied.

People come to believe in vegetarianism for various reasons. Someone worries about health and believes that giving up meat is a kind of prevention of cancer, atherosclerosis, and a number of cardiovascular diseases. Ethical reasons are also often at the forefront. There is a third point of view: the refusal of meat – temporary or permanent – is a great way to cleanse the body of toxins and lose weight. Vegetarians note an improvement in the condition of the skin – dermatitis and acne remain in the past.

The positive aspects of switching to a plant-based diet include unloading the gastrointestinal tract, as well as changing the intestinal microbiota for the better. According to studies, strict vegetarians are more likely to colonize the gastrointestinal tract with anti-inflammatory bacteria, while meat products promote the growth of pathogens that contribute to the development of metabolic disorders.

The use of herbal products restores the balance of magnesium in the body. When the basis of the diet is greens, root crops, legumes and cereals, a state of lightness appears, fatigue decreases. Magnesium has a calming effect on the central nervous system – it gently helps to get rid of depression and anxiety.

Everything has a second side to the coin, and vegetarianism is no exception. First of all, vegetarians who build their diet without the help of specialists often experience anemia. Iron deficiency is a serious test for the body, so it is necessary to monitor blood parameters such as hemoglobin and ferritin.

Most iron is found in beef, pork and chicken liver, red meat. Mussels and oysters also provide about 20% of the daily value of the element.

Plant foods contain so-called non-heme iron. If blood tests indicate the development of iron deficiency anemia, then the emphasis should be on the following products:

• Tofu – 5.4 mg , wok noodles and bowls. With a relatively low energy value – about 80 kcal – tofu perfectly saturates the body with energy.
  • Spirulina – 28 mg

  In addition to iron, this superfood contains minerals such as calcium, zinc, iron, potassium and magnesium. Moreover, spirulina is a source of the antioxidant phytocyanin.

  Spirulina can be added to water, smoothies, protein shakes. Detox and saturation with vitamins and minerals are provided.

  • Dried mushrooms – 35 mg

  Mushrooms are a source of valuable amino acids and vitamins. It has been proven that when boiled, stewed and fried, useful substances from mushrooms are absorbed somewhat worse, however, foods that are subject to the drying process have a greater nutritional value. In addition to iron, mushrooms contain a large amount of vitamins A, B1, B2.

  • Spinach – about 4 mg

  Both in nutritional and gastronomic matters, fresh spinach is best dressed with olive oil. This plant is rich in micronutrients that strengthen the immune and cardiovascular systems.

  • Legumes – about 2mg

  Chickpeas, lentils, peas, and all types of beans from pinto to kidney are excellent sources of iron and fiber. Moreover, legumes are rich in vegetable protein, which is an indispensable element for building the tissues of our organs and muscles.

  Only an experienced dietician or nutraceutical specialist can correctly compose a diet for a vegetarian, because when you refuse meat, it is important to get the nutrients necessary for the full functioning of the body. In the Austrian health center Verba Mayr, specialists will be able to choose a nutrition plan in accordance with the needs of the body after a thorough examination. In case of difficulties, the Verba Cuisine restaurant will provide fresh and nutritious dishes from the Vegetarian diet. The cooking process uses only organic products that do not contain gluten, lactose, refined oils and sugar. Ready meals are hermetically sealed, which guarantees their freshness and safety.

  To refuse meat or not is the personal choice of everyone. With any type of diet, it is extremely important to maintain a balance of macro- and microelements, as well as undergo annual medical examinations. Eat mostly natural products and be healthy!

  Vegetarianism and anemia

  In general, I had very big health problems. I was constantly on medication, my skin was all covered with a crust. They were 22 years old, I constantly suffered, suffered. I changed the type of food and immediately everything went away.

  Vegetarianism and anemia. I love this iron theme. I’ll start by telling you my experience.

  Since childhood, I have been a rather sick child. I had absolutely all diseases of the gastrointestinal tract. Gastritis, duodenitis, pancreatitis, biliary dyskinesia, calitis. In addition, something with the thyroid gland and vegetovascular dystonia. The most basic is the body covered with atopic dermatitis, which then disappeared, then appeared. And each time he showed himself with renewed vigor. And captured all the new areas. Also, over time, it began to be expressed not only in dry crusts, but also in papules, edema, urticaria, conjunctivitis or just one-time rashes, after using any product, or contact, with material that does not suit me.

  Accordingly, I had a big problem with learning. And looking at my appearance, one could understand that I was missing a lot of things. My diet has always been dietary, and besides, I independently excluded any food groups from early childhood to make me feel better. To make my diet healthier. However, looking at the fact that this did not help me, I was disappointed

  And of course, sometimes I was torn off, and I chalked everything. And I saw that the result, still no. That I eat traditionally, that I eat superfood diet, nothing helps me. And as if all those decades of diets that I kept were in vain.

  There were food restrictions, but it was not the right food, the wrong diets. And then I just started eating fruit and absolutely everything went away for me. I feel better, have more energy. And now, on Instagram, I am running a series of fascinating stories in which I tell everything that has happened to me since the age of 93.

  I tell you how my views on nutrition and health have changed. What were the weight jumps. So, in 2013, I started my successful weight loss. Then my weight was maximum and critical, namely 64 kilograms with a height of 172 centimeters. In a year, I lost weight to 52. My condition was not super-duper, but I really liked my figure and I was visually pleased with myself. But then I started working at Gazprom, where, of course, I succeeded in everything, but I really didn’t like the fact that I completely immersed myself in work and lost myself.

  I was also nervous that I would have to finish my fourth year at the Mining University in St. Petersburg, and the specialty of a petroleum engineer no longer attracted me. I realized that I want to invest my life in myself, not in someone else. That I am an idea person, and I just need to express myself.

  Because of these wild nerves, I began to break down. I started overeating. It’s awesome to overeat. And after a month and a half of work at Gazprom, the ultrasound showed that my valve from the stomach to the duodenum was not functioning. That is, all the food that enters me falls down, not having time to be processed by gastric juice. That is, there was no question of any assimilation of nutrients at all! And of course, I was diagnosed with iron deficiency anemia. But I lived with her for a long time, even during my annual weight loss. Yes, I had that as a child. Just added another reason.

  For the next six months, I took expensive iron pills, gave myself injections, and started eating meat three times a day. All sorts of hearts, tongues, livers. And earlier, during that annual diet, I didn’t have meat in my diet. There were only stewed vegetables, milk, a minimum amount of cereals, bran, some fruits. But the most important thing is milk.

  I didn’t know about vegetarianism. Meat three times a day, pills and injections, of course, did not help me. In addition, I began to burst. And iron as it was 90-100, and remained at the same level.

  I did not like that I was not the mistress of my life. That I only eat what I’m told to eat. That I inject into myself what they tell me to inject. That I study where I am told to study, because it is prestigious. And of course, I regained all the lost 13 kilograms.

  Of course, all this was very unfortunate. All of my hair fell out and broke. Well, maybe I’ll insert a picture here, although I’m very shy. Both my physical and my emotional state went downhill. I didn’t have any energy. Only constant weakness, dizziness. I was like one big, lifeless, blue-blue piece of lard. I didn’t want to live at all.

  Then came the new year. I remember that jar of black caviar. I didn’t feel like it at all, but I continued to eat again, as they told me. Something clicked in my head, and the whole of January passed in prostration. I understood that what is happening to me now is not what should be. As if what I’m doing now for my health is not working. And I need to change my actions to polar opposites.

  And then that night came. I spent it on forums on the Internet. And I found for myself absolutely all the satisfying evidence at that time that our nature is different. Physiological and biological aspects were given there. Evidence from scriptures. And also the words of Torsunov Narushevich, which were then in authority for me, because I listened to Ayurvedic knowledge with pleasure for several years in a row.

  And on February 1, 2015, I became an Ayurvedic vegetarian. Meat, fish, eggs, tea, coffee, which was not there anyway, onions, garlic, cocoa beans, mushrooms, including yeast and red caviar, immediately left my menu. Oh don’t ask me why. I already said that I was an Ayurvedic vegetarian. Well, yes, I was a sectarian. It took me only 20 minutes to convince myself that a person is not carnivorous.

  The first week after I started, I had to donate blood because I had problems. My nails have been tearing off the root for a long time, and I had to investigate this matter. And Hemoglobin showed 116. Can you imagine? Was 90 became 116! During the week! This joy has given me even more inspiration. But there were also more than half of the leukocytes. They exceeded the norm almost twice. So all my blood was like one big, solid jelly, just like me. But my mental state has improved tremendously. It was as if I put on rose-colored glasses and looked at this world through a very, very happy prism. You know, as if I realized what I was going to all my life, because all my life I was looking for the type of food that would suit me. And which would help me to be healthy. Health is what I have always dreamed of.

  And it was as if I had found the very right path, and therefore my soul shone with happiness, and my eyes sparkled. I didn’t walk, I flew. I really liked my new diet, my new dishes and ideas. Of course, amazing Indian spices and new flavors were added to my arsenal, but my understanding of healthy eating was distorted. In general, I was ready to eat only milk, and when I heard confirmation in Ayurveda that this is the most blissful product, because milk is love, I, of course, was in heaven with happiness, and I was ready to give my entire menu for milk .

  In general, all my meals became cooked, and I took these delicious dishes with me to the university, treated the guys, and I had no problems with society because of my vegetarianism. I don’t really understand where they come from. No, well, I understand, of course, but this story is not about me. And that’s not really the theme of this post.

  I was very proud of my lifestyle. I love what I do and everything connected with it. I really liked my psychological state and it seems to me that then I took myself out on psychomimetics, precisely on the feeling that I had discovered something new for myself. Since then, I have not taken any more tests. These figures do not interest me in principle, because I know that I used to experience dizziness, fainting, weakness, loss of energy. And now, I’m raging with energy. I have a clear head. Clear consciousness. And I have a lot of energy for what I do and somehow influence my life.

  I don’t want to return to my previous apathy, no matter what my indicators are. I also understand that nutrition is the basis of our health, but not one hundred percent. Health is also affected by the mental, emotional state of a person, his implementation in society, and, in principle, his lifestyle, his mobility. For example, now I know that my diet is built perfectly.

  — Can I have eggs!?

  – Only fruits!

  — Only fruits, what about vegetables?

  – This is not exactly a species food. They poison the body. Let’s say I only eat fruits now. My body has adjusted to them. And if I eat some vegetables, they will poison me. I will honor dizziness, nausea. If an ordinary person eats vegetables, then he will not be so sensitive, because he has other poisons that are stronger in his diet.

  – Of course. It is a habit. A person who is a vegetarian switches to meat leads to failure.

  I eat exclusively raw stone fruits. This means that only mobility and emotional state can influence my performance, the degree of my performance. I know that to be energetic I just need to dance, walk, breathe fresh air. And for the psychological – to do what I want to do and be realized. Get a result. To receive recognition from society for what I do. This inspires me a lot.

  In general, I know exactly what I need. What you need, find out for yourself. But again, it’s not just a shift to a healthier diet. Which will give you those elements that you have been missing for so long, for which you are hungry. But these are other aspects that I voiced above.

  Saturation of your cells not only with food, but also with happiness and energy. That is, you need to understand how to open the battery in yourself. And of course, even that stupid, wrong vegetarianism, which cannot be a healthy lifestyle in principle, helped me inspire, and six months later I became a semi-vegan, and after another six months I was hungry and switched to a raw food diet. And now I have been on a raw food diet for two years and for half a year I eat only fruits. It was a very powerful push for me. It was a magically chosen direction. And since I know for sure that it was the right one, it didn’t even take me long to decide to go down this path. Just a click!

  And the main idea that I would like to convey with this video is that species food, the food that is created specifically for our biological species, simply cannot be inferior. It nourishes us with absolutely all the nutrients that we need so much and for which we have been hungry for so long. There can be no shortages, and I’m not just talking about hardware.

  – Proteins. What kind of fruits…

  — Any! What do you want. The fact is that my philosophy is that fruits are our species food. Belonging to our species. Let’s say a wolf should eat hares, right? And human food is pure fruit and nothing more. Fruits with bones. There are tomatoes, mangoes, apples and all that. And our specific food cannot be defective. Everything we need is in it.

  There are problems at the initial stage of the transition. But you’ve had problems before. Therefore, all the problems that are at the transitional stage, you can simply endure and add the whole complex that is related to your health. Increase the level of happiness, increase the level of movement, achieve your own self-realization. Then health will improve. And move, move, move towards the fruits.

  And now I want to give examples of the comments of the guys on my Instagram, who wrote that they were also saved from anemia by giving up animal products:

  — I had anemia until I stopped eating meat, then it went away by itself.

  – Had a low hemoglobin all her life, but after a couple of months of vegetarianism, it became 140-150, above average.

  – I also had anemia, I ate three hematogens a day with bovine blood, and of course this did not help.

  – And here hemoglobin increased from 86 to 121, in addition, Epstein-Barr viruses and cytomegalovirus left.

  – Neither meat, nor liver, nor the unfortunate hematogen did not help, but after a couple of months of veganism, everything turned out to be normal.

  — After taking iron medicine, in addition to anemia, she acquired osteoporosis, poor blood clotting, problems with the gastrointestinal tract, endless crunches in her legs, and the like. Saved a quick and instant transition to vegetarianism and a raw food diet.

  — All my life on a omnivorous diet, iron dropped to 85, but a raw food diet helped raise it to 126.

  — By the way, with an increase in the dose of fruits, instead of meat, fish and milk, the child’s hemoglobin rose to normal.

  – Low hemoglobin was up to 30 years, including in children. And only the rejection of meat led to normal health.

  We don’t need numbers on a piece of paper that fit some standard, we need a cool feeling that we can feel every day. Every minute. In general, I have already published 16 posts in a cycle of fascinating stories, each of which has an average of 170 comments. I think that you too, my dear viewers on YouTube, have something to share, there is something to tell. So come, please. Only by sharing our stories and describing the very positive experience that happens to us, we can attract more and more people to species nutrition.

  And in this video I announce that on May 7th I will have a face-to-face seminar in Kazan. Then I will go to Krasnodar. Then Sochi. On May 19, Moscow is with us. May 20 St. Petersburg. Further Kyiv, Minsk, Europe. Details of my movement will be indicated under the video. And for the record, write me a personal message on VKontakte. The seminar lasts 4 hours – 3 hours for a lecture, 1 hour for questions. I tell why only fruits are our species food and I give individual transition schemes for years to everyone, naturally without cleansing, hunger strikes, greens and root crops. Who cannot come from the cities below, come to my online course #Ulyanotherapy, which takes place every month. The next 8th stream is already on May 10th.