Why we need iron – and some great ways for vegans to get it
Our bodies rely on a regular supply of iron to maintain healthy functioning. Iron is used to make haemoglobin in red blood cells, which transport oxygen around the body, from the lungs to the tissues, supporting heart health and respiratory and immune functions. Iron is also used as a component of myoglobin, which helps our muscles to receive, store, and transport oxygen. Additionally, iron forms part of some essential enzymes, as well as being involved in DNA synthesis. Insufficient iron in your diet can lead to anaemia, and resulting symptoms that include fatigue and headaches. So, if you’re following a plant-based diet, it’s important to be aware of the best vegan iron sources available.
The iron that is found in foods comes in two different forms: haem (also known as heme) iron, and non-haem (also known as non-heme) iron. Whereas haem iron is found only in animal-derived foods, non-haem iron is found in plant-based foods. Although haem iron normally has higher rates of absorption in the body than non-haem iron, vegans can increase their iron absorption rates by combining vegan iron-rich foods with foods containing Vitamin C, which can significantly enhance iron absorption.
Because of the lower absorption rates for non-haem iron, recommended daily intake of iron for vegans are higher than for non-vegans. A healthy daily amount of iron for an adult male is about 15 mg, and for an adult female about 30 mg, increasing to 45 mg during pregnancy. There are many good vegan iron sources. These are some examples (the gramme values shown reflect typical serving sizes):
| Lentils (cooked) | 6.6 mg per 200 g |
| Kidney beans (cooked) | 5.8 mg per 200 g |
| Borlotti beans (cooked) | 4.8 mg per 200 g |
| Cannellini beans (cooked) | 6.8 mg per 200 g |
| Tofu | 6.0 mg per 100 g |
| Chickpeas (cooked) | 5.8 mg per 200 g |
| Sesame seeds | 3.7 mg per 25 g |
| Chia seeds | 1.9 mg per 25 mg |
| Cashew nuts | 3.4 mg per 50 g |
| Almonds | 2.7 mg per 50 g |
| Spinach (cooked) | 5.4 mg per 200 g |
| Chard (cooked) | 4.5 mg per 200 g |
| Asparagus (cooked) | 1.8 mg per 200 g |
| Baked potato | 3.2 mg per 300 g |
| Black olives | 6.4 mg per 100 g |
| Avocado | 1.8 mg per 200 g |
| Whole wheat bread | 2.5 mg per 100 g |
| Dried apricots | 2.7 mg per 100 g |
| Dark chocolate | 5.5 mg per 50 g |
Of the foods in the above list, broccoli, chard, and baked potatoes are also good sources of Vitamin C, which will aid iron absorption. Other good Vitamin C sources that can complement your iron-rich foods include citrus fruits and juices derived from them, kiwi fruit, tomatoes, and peppers.
If you’re struggling to reach your recommended iron intake through your diet, you may want to consider taking an iron supplement. This situation is more likely to arise for women during pregnancy. It is a good idea to avoid drinking tea or coffee with meals, as they can significantly reduce iron absorption. Alcoholic drinks can also inhibit absorption of iron.