How to Optimize Iron Intake on a Plant-Based Diet

Iron is an essential nutrient necessary for the body to perform multiple functions. Iron plays a vital role in transporting oxygen throughout the body and disposing of carbon dioxide, a metabolic waste product A lack of iron can result in low energy, anemia, dizziness, inability to focus as well as shortness of breath. Iron deficiency is the most common nutritional deficiency worldwide, and especially common among women of childbearing age, infants and teens. ⁽¹⁾

Since childhood, we have been told that we need to eat meat to get enough iron in our diet. On the flip side, in one of the largest studies of diet and health in history, the NIH-AARP study, scientists concluded that meat consumption was associated with increased risk of dying from cancer, heart disease and dying prematurely. ⁽⁴⁾

Iron encourages the formation of cancer-causing free radicals. Of course, the body needs a certain amount of iron for healthy blood cells. But beyond this rather small amount, iron can become a dangerous substance, acting as a catalyst for the formation of free radicals. Because of this, research studies have shown that higher amounts of iron in the blood might mean higher cancer risk.⁽⁶⁾

Thus, the risk of eating meat might be greater than its benefits, so why not try to get the necessary iron in whole, plant-based foods instead, which have shown to promote health and longevity?

Iron Deficiency

Interestingly enough, iron deficiency is not any more common in vegans than in meat-eaters. Many vegetarians, however. have lower levels of stored iron, otherwise called serum ferritin, than non-vegetarians and they do have a higher need for iron. This isn’t an issue as long as you keep eating iron-rich foods so you can replenish the iron that you lose. There have been studies that show that a lower level of serum ferritin might indeed be an advantage, reducing the risk of type 2 diabetes, as it helps improve insulin sensitivity. ⁽²⁾

Symptoms of iron deficiency

• Weakness
• Extreme fatigue
• Pale skin
• Headache
• Dizziness
• Cold hands and feet
• Brittle nails
• Tongue inflammation
• Chest pain
• Rapid heartbeat

Plant-based Foods with Iron

It is no problem to reach the recommended levels of iron if you eat a variety of vegetables, fruits, legumes, whole grains, nuts, and seeds. In fact, plant-based foods can be some of richest sources of this nutrient and vegans and vegetarians eat more iron-rich foods than the general population. As an example, a cup of beans, peas, lentils or oatmeal contains about 4-6 mg of iron, and up to 18mg from a serving of fortified breakfast cereal. An ounce of dark chocolate or a tablespoon of dark molasses adds your iron intake with about 1-3 mg.

As we’ve seen, there are several plant-based foods that are packed with iron, but the key is to optimize the absorption of iron, as the iron from plant foods isn’t absorbed as efficiently as the heme iron from meat. This is because iron-rich plant-based foods are also high in phytic acid, a compound that binds iron and other minerals. This doesn’t mean you don’t want to avoid phytic acid, because it’s present in practically all whole, plant-based foods, but to eat in a way that minimizes its effects on iron absorption⁽⁵⁾

Eating foods rich in vitamin C, such as red peppers and strawberries or citric rich foods such as lemons, lime, and oranges changes the iron in plant foods into a soluble form that is readily absorbed. Drinking a small serving of orange juice or eating as little as ½ cup of cauliflower, has shown to increase iron absorption from plant foods by as much as 4-6 times. Vegans typically eat a lot of fruits and vegetables which contains vitamin C and therefore get over 150% more of this vitamin than non-vegans. ⁽³⁾

On the contrary, you might want to avoid drinking coffee and tea, which contains compounds that interfere with absorption, as does spices such as turmeric and coriander. Large amounts of calcium have also shown to disrupt the absorption of iron, which is a reason why vegans might be better off than vegetarians. ⁽⁵⁾

How much iron do vegans really need?

Early research by the Food and Nutrition Board determined that vegetarians needed much more iron than meat-eaters (1.8 times to be exact), but this was based on limited data and the fact that iron was poorly absorbed on a plant-based diet.

It is true that vegetarians have lower iron stores, but that also means that iron is better absorbed, because over time a diet lower in iron will adapt to better absorption and less excretion. Still, it is true vegetarians require a higher amount of iron, but no research exists to this date to determine exactly how much. ⁽⁵⁾

Some ways to ensure you are both getting enough iron and maximizing absorption on a plant-based diet include:

• Make sure to eat plenty of beans, nuts, seeds, winter squash, sweet potatoes, dark leafy greens, oatmeal, dried fruits, hummus, quinoa, and pearled barley
• Eat whole-grain bread. The leavening process in bread making makes iron more absorbable
• Eat foods rich in vitamin C with as many meals as possible as this enhances iron absorption. This includes fruits, veggies, and juices from kiwi, cantaloupe, mango, papaya, pineapple, strawberries, broccoli, and Brussels sprouts.
• Cook foods in iron cast skillets
• Avoid calcium supplements with meals
• Avoid drinking coffee, tea or herbal teas with meals
• Include organic soy foods in your diet such as tofu, tempeh and edamame. The iron in these foods appear to be different than other plant-based foods and not as affected by phytic acid⁽⁵⁾

How to season a cast-iron skillet

Most people think that cast iron skillets are hard to take care of, however, on the contrary, they are super easy to use, distribute heat evenly and aren’t leaching harmful chemicals into your food. You do need to season your cast-iron skillet before the first use and periodically to care for it. Here are the steps to season your skillet:

1. Scrub iron skillet in soapy hot water
2. Dry completely
3. Spread a thin layer of olive oil all over the skillet
4. Place in oven at 375 degrees – upside down
5. Bake for 1 hour
6. Cool in oven

In conclusion, vegans and vegetarians don’t seem to suffer from anemia or iron-deficiency any more than meat-eaters do. The key is to eat a variety of iron-rich foods, combined with foods containing vitamin C.

Otherwise, an iron supplement can be a great addition and helpful for anyone who is struggling with low iron levels. People with any disease or who are on medications that cause bleeding including disease of the digestive tract could potentially experience aggravation and iron deficiency. ⁽⁷⁾ Note that iron supplements have been shown to increase oxidative stress, so anyone with an iron deficiency should talk with their doctors about trying to treat it with diet first.⁽⁴⁾

Resources
1 David, Brenda R.D. Becoming Vegan. TN: Book Publishing Company. 2013. Print
2 Mangels, Reed. “Iron in the Vegan Diet”. Simply Vegan 5th Edition updated August, 2018.
3 David, Brenda R.D. Becoming Vegan. TN: Book Publishing Company. 2013. Print
4 Greger, Michael, R.D. How Not To Die. New York: Flatiron Books, 2015. Print.
5 David, Brenda R.D. Becoming Vegan. TN: Book Publishing Company. 2013. Print
6 Physicians Committee for Responsible Medicine (PRCM). Iron: The Double-Edged Sword. Web. October 10, 2018.
7 veganhealth.org