You’ve probably heard that you need to eat “enough iron,” especially on a plant-based diet, but there’s little guidance on what iron is, where to find it, and how much you need. As a registered dietitian, this is one of the top questions I receive. Today, this post will highlight vegan foods high in iron.
What even is iron?
First things first, what is iron? Iron is an essential mineral important to our health and well being. In addition to being one of the most abundant minerals on Earth, it’s found in a wide range of foods we eat.
Iron helps your body move and use oxygen. It’s a key part of hemoglobin, the protein in red blood cells that carries oxygen from your lungs to the rest of your body. Iron is also found in myoglobin, a protein that stores oxygen in your muscles so they can work properly.
Without enough iron, you might feel tired or weak because your body isn’t getting the oxygen it needs.
Besides being an excellent companion to hemoglobin and myoglobin, iron helps enzymes function and produce energy in the mitochondria (it may be the powerhouse of the cell, but it still needs iron’s assistance). Iron also participates in the making of DNA, bolsters immune function, and helps produce several hormones.
The two types of iron
There are two different types of iron in the foods humans eat: heme and non-heme iron. Both types of iron can be absorbed, but the type and source determine how much we are able to absorb.
- Heme iron is mostly found in animal-based products like meat, poultry, and fish. This type of iron is highly bioavailable, meaning that it’s more easily absorbed because it’s similar in chemical structure to hemoglobin or myoglobin in our own bodies. It’s responsible for up to 40% of the iron found in animals.
- Non-heme iron is found in plant based foods like lentils, beans, tofu, and spinach. It’s often added to fortify cereals, and makes up about 60% of the iron found in animals. This type is often less bioavailable, meaning those who are plant based need to be more mindful of their sources in order to meet their iron needs.
Plant foods can have just as much iron as meat, sometimes even more. But they also contain something called phytates, which make it harder for your body to absorb the iron. Drinking tea or coffee with meals can lower iron absorption too because they have compounds like caffeine and polyphenols that get in the way.
Eating an iron rich meal with a healthy serving of Vitamin C rich foods is a great way to increase absorption. Good sources of Vitamin C include citrus, strawberries bell peppers, and cruciferous vegetables like broccoli, cauliflower, or brussels sprouts.
How much iron do vegans need?
The Recommended Daily Amount (RDA) varies according to your age, life stage, and sex. Women often require more iron than men due to menstruation and other physiological factors.
| RDA: Iron | ||
|---|---|---|
| Age | Amount Needed | |
| Women | 19-50 years | 18 mg |
| Pregnancy | 27 mg | |
| Breastfeeding | 9mg | |
| 51+ years | 8mg | |
| Men | 19 years and older | 8mg |
Because plant based sources of iron are often accompanied by phytates, caffeine, and some other “anti-nutrients”, plant sources of iron can inhibit its absorption. This simply means that vegans and vegetarians may need to be more mindful of their dietary choices, as they may require up to 1.8 times the recommended iron intake.
| RDA: Iron for Plant-Based Individuals* | ||
|---|---|---|
| Age | Amount Needed | |
| Women | 19-50 years | 32 mg |
| Pregnancy | 45 mg | |
| Breastfeeding | 16.2 mg | |
| 51+ years | 14.4 mg | |
| Men | 19 years and older | 14.4mg |
*Always speak with a healthcare provider before making significant changes to your diet.
10 Vegan Foods High in Iron
Having a good source of iron is essential for everyone. There are a number of high iron containing foods that can help vegan and vegetarian individuals meet their iron needs. To be classified as “High Iron” foods, products must contain 20% or more of the daily value of iron (usually 8mg). Here are some of the top 10 highest plant based sources of iron.
10 Cashews
Cashews are a creamy, nutty favorite known for their flavor and versatility. 1 ounce (about ¼ cup) of raw cashews contains about 1.9 mg iron.
Here are 6 more nuts high in iron to help boost your intake
9 Sesame Seeds
Sesame seeds offer excellent concentrated sources of iron in small amounts. ½ ounce (about 1 ½ tablespoons) of sesame seeds contains 2.1mg of iron.
8 Beets
Beets are not something you always think of as iron rich, but they have quite a good amount. 1 cup of cooked beets will give you about 2.9mg of iron.
7 Prune Juice
Prune juice has a reputation for making it easier to go…number two, but did you know 1 cup of 100% prune juice has around 3 mg of iron?
6 Lentils
Lentils come in brown, green, yellow, or red varieties. ½ cup cooked lentils gives us about 3.3 mg iron. These are also a great source of plant-based protein!
5 Beans
Beans, beans, the magical fruit! Beans are an excellent source of plant-based iron, but vary by kind. White beans can offer up to 3.9 mg iron, while kidney beans offer 2.6 mg, and lima or navy beans offer 2.3 mg iron per ½ cup serving.
Check out this full list of iron-rich foods from the Academy of Nutrition and Dietetics.
4 Pumpkin Seeds
Another seed makes the list, agrugly one of my favorites. Pumpkin seeds are an excellent source of iron, providing 4.2 mg per 1 oz serving (¼ cup)
This High Iron Smoothie uses pumpkin seeds to give you a head start on your iron needs, meeting over 20% of your daily needs.
3 Soybeans
Soy foods are a great source of protein, but did you know they are also an excellent source of non-heme iron? Whole soybeans contain up to 4.4 mg iron, while firm tofu can provide 3.4 mg per ½ cup serving.
2 Spinach
There is a reason Popeye the Sailor ate so much of this iron rich vegetable. 1 cup of cooked spinach has 6.4mg iron per serving. Cooked Swiss chard, another iron rich leafy green, have 4mg per 1 cup serving.
1 Whole Grains and Fortified Cereals
Whole grains and fortified foods often hold the plant-based top spot when it comes to meeting your iron needs. Most whole grain foods contain anywhere from 1-12 mg of iron per 1 cup serving, while fortified cereals can offer up to 16.2 mg iron per ½ cup.
If you’re one who loves to enjoy a bowl of cereal, it’s an easy way to help meet your iron needs. Check out these 6 cereals high in iron.
Have you been told you need to increase your iron intake? We’ve carefully curated each meal to boost your iron while carefully balancing your other nutrition needs in this High Iron Vegan Meal Plan. *Psst! Your taste buds will thank you.*
What is iron deficiency?
Iron deficiency anemia is, as the name implies, is when your body doesn’t have enough iron.
Without enough iron, it’s hard for your body to make enough red blood cells to carry enough oxygen around your body. It can lead to extreme tiredness, a lack of energy, shortness of breath, and other symptoms.
Signs and Symptoms of Iron Deficiency
Although individuals with mild iron deficiency may not notice any symptoms immediately, those with a more severe deficiency may experience more pronounced symptoms.
- Taste changes, sore or swollen tongue
- Pica- cravings for non-nutritive substances like ice, dirt, or detergent starch
- Brittle nails or hair loss
- Paler skin
- Fatigue
- Difficulty concentrating, headaches
- Chest pain, shortness of breath, or fast heartbeat
- Circulation problems, like cold hands or feet
Contact your primary care provider if you notice any of these symptoms. For changes in your diet, consider working one-on-one with a Registered Dietitian Nutritionist.
Blood tests to check iron status?
There are several tests to help you and your healthcare provider determine if you are iron deficient. Please not this is NOT meant to serve as diagnostic criteria, but is general education about tests for iron deficiency. These tests include the following:
Complete Blood Count (CBC)
A Complete Blood Count (CBC) is a test that measures the different types of cells in your blood. It is one of the most common tests ordered, and while the results of this test do not always indicate iron deficiency, they can often point your provider in the right direction.
Hemoglobin
Iron is essential to producing hemoglobin, an iron containing protein in red blood cells that carries oxygen in blood. Low hemoglobin on a lab test, which might mean you have iron deficiency or even iron deficiency anemia.
Hematocrit
Hematocrit is the percentage of red blood cells found in the blood. When the body is low in iron, it’s harder to produce enough red blood cells. A low hematocrit level on a lab test can be a sign of iron deficiency or anemia.
Mean Corpuscular Volume (MCV)
Mean Corpuscular Volume (MCV) is the average size of Red Blood Cells in a given sample. Low MCV means smaller red blood cells in general, which don’t carry oxygen as well. This can be a sign of iron deficiency.
Mean Corpuscular Hemoglobin Concentration (MCHC)
Where MCV is the average size of red blood cells in a sample of your blood, Mean Corpuscular Hemoglobin Concentration(MCHC) measures the amount of hemoglobin present in red blood cells compared to the total volume of those cells. Similar to hematocrit, a MCHC will be low if your body’s iron stores are low.
Serum Ferritin
Serum Ferritin is a measure of how much iron is in your body. Low serum ferritin indicates that there are low amounts of iron in the blood and that the body stores are low. This can be an indicator of iron deficiency, although it may also be a sign of other autoimmune disorders or illnesses. It’s best to consult with your medical provider for specific details.
Transferrin or Total Iron-Binding Capacity (TIBC)
Total Iron Binding Capacity (TIBC) measures the amount of iron that can bind to a protein called transferrin in your blood. Transferrin is a protein produced in the body that regulates how much iron can get into our red blood cells.
When more iron can bind to transferrin, that means iron stores can be low. These lab tests produce very similar results, meaning providers often order one or the other.
If you have concerns about your iron levels or suspect you are experiencing symptoms of iron deficiency, consult your primary care provider.
Do I need an iron supplement?
Not everyone who is low in iron may need an iron supplement. If you are low in iron, here are some steps to consider:
- Assess your diet. Need to make tweaks? Check out my High Iron Vegan Meal Plan.
- Consider switching to using cast iron cookware or something like this Lucky Iron Fish.
Has your doctor recommended that you take an iron supplement? Vegans should look for a supplement made with plant focused ingredients, with added vitamin C for optimal absorption.
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