Ever had cold feet? Not in the sense that you're nervous about something, but I'm talking about inexplicable coldness in your feet? You might be surprised to learn that an iron deficiency may be at play.
You see, iron is a crucial dietary mineral that is involved in a number of bodily functions. The body uses iron to produce hemoglobin, a protein in red blood cells responsible in the transport of oxygen from the lungs to other parts of the body.
It also plays a key role in the healthy growth and development of your muscles, bone marrow and organs. It is also involved in the production of hormones. So, it does quite a bit!
Most people get enough iron from their diet, but it can get tricky if you’re a vegan. Are you iron deficient?
That's what we're going to cover today. How to ensure you get the optimal dietary iron intake for vegans with 9 iron sources for vegans.
Key Takeaways
According to the National Institutes of Health, vegetarians and vegans need twice as much iron than the recommended intake for adults. That's because the body doesn’t absorb nonheme iron from plants as well as heme iron from animal sources.
Enhancing iron absorption is an aspect often overlooked yet vital for maximizing the benefits of vegan diets.
How Much Iron Do I Need?
The recommended dietary iron intake depends on a person’s age, gender and overall health. Adult men between the ages of 19 and 50 years old need 8 milligrams of dietary iron per day. Meanwhile, adult women within the same age range need 18 milligrams of iron per day. Pregnant women need a higher dose of 27 milligrams of iron per day.
Daily Recommended Dietary Intake (RDI) for Iron
Demographic | Age | RDI of Iron |
|---|---|---|
Adult Men | 19-50 | 8 mg |
Adult Women | 19-50 | 18 mg |
Pregnant Women | 19-50 | 27 mg |
As a vegan, you need to increase your iron intake as you need up to 1.8 time more iron than people who eat meat. On average, vegan men need 14 milligrams of iron per day, while vegan women need 32 milligrams per day.
Vegan Daily Recommended Dietary Intake (RDI) for Iron
Demographic | Age | RDI of Iron |
|---|---|---|
Adult Vegan Men | 19-50 | 14 mg |
Adult Vegan Women | 19-50 | 32 mg |
Vegan Pregnant Women | 19-50 | 48 mg |
What Are the Symptoms of Low Iron in Vegans?
Symptoms of low iron in vegans results in inadequate production of red blood cells which lead to anemia. This triggers symptoms including fatigue, weakness, pale skin, shortness of breath, irregular and rapid heartbeat, headaches, and dizziness among others.
Iron deficiency anemia develop slowly and symptoms may go unnoticed. The disorder affects more women than men. Those who are at a higher risk are pregnant women and women with heavy menstrual periods. Infants, kids and adolescents are also at a higher risk of iron deficiency anaemia.
Diagnosing iron deficiency anemia is done through a blood test called a complete blood count (CBC). If the test result points to anemia, your physician will likely order another blood test that measures iron levels in your blood.
The treatment for iron-deficiency anemia depends on the cause. If you have issues absorbing iron or have insufficient iron levels but do not have severe anemia, you don’t need to take antibiotics or undergo any procedures.
Your doctor is likely to recommend that you take iron supplements or consume more foods that contain iron, which we will now go over.
Nonheme vs Heme Iron
While red meat and seafood are great sources of iron, many plant-based foods are also rich in this mineral.
Nonheme Iron
Several vegetables, legumes and fortified foods contain a form of iron called nonheme, which consists majority of people’s iron intake.
Heme Iron
Heme iron is the type of iron that is found in animal products.
Several vegetables, legumes and iron fortified foods contain a form of iron called nonheme, which consists majority of people’s iron intake. Heme iron is the type of iron that is found in animal products.
Even though the body can readily absorb heme iron, it is not essential to the human diet. By choosing the right foods, vegetarian or vegan people can meet their daily iron intake requirements without the need for supplementation.
Let's dive deeper into the best plant-based iron sources for vegans:
Best Iron Sources for Vegans
1. Dark Green Leafy Vegetables
Leafy green vegetables such as watercress, spring greens, broccoli and kale are good sources of iron. Cooked swiss chard and spinach are suitable choices for salads, offering 3.4 to 4 milligrams of iron per 150 gram of serving respectively.
Consider mixing these leafy greens to boost the iron content of salads.
2. Lentils and Beans
Lentils, tempeh (fermented soya beans), tofu, baked beans, and kidney beans are all good sources of iron. A cup of cooled lentils contain 6.59 milligrams of iron, as well as other vital nntrients such as B vitamins, magnesium, potassium, zinc, and protein.
Vegans can include brown, red or green lentils in a variety of soups, curries and salads to fortify their meals.
Kidney beans also provide a healthful option with 5.2 milligrams of iron per cup. Other types of beans also offer high amounts of iron per cup. For instance, chickpeas contain 4.74 milligrams of iron per cup, followed by black-eyed peas and red kidney beans with 3.59 milligrams.
Tofu is a popular soy-based food among vegetarians and vegans. It is also rich in protein, iron and calcium. A half cup serving of tofu contains 6.65 milligrams of iron and 10 grams of protein. Vegans can grill or fry tofu as a meat substitute or add it to casseroles.
3. Whole Grains
Enriched white or whole wheat bread and pasta, corn meal, oat cereals, and quinoa are all rich in iron. In fact, a 100-gram serving of multi-grain bread contains 2.5 milligrams of iron.
Quinoa, in particular, is also rich in iron. One cup of cooked quinoa provides 2.8 milligrams of iron equivalent to 16% of the daily value for the nutrient.
Quinoa is also high in protein and other nutrients such as folate, magnesium, copper and manganese. It is also suitable for people with gluten intolerance or celiac disease as it does not contain gluten.
4. Nuts and Seeds
Nuts and seeds are awesome sources of non-heme iron and an array of minerals, vitamins, fiber and healthy fats. A one ounce serving of pumpkin seeds provides 2.5 milligrams of iron, which is equivalent to 14% of the daily recommended intake for adults.
A half cup of cashews and pistachios, meanwhile, contain 3.8 milligrams and 4.4 milligrams of iron respectively.
Hemp seeds and sesame seeds are also packed with considerable amounts of iron. These crunchy treats are not only delicious but perfect for on-the-go snacking or as additions to salads and other dishes.
5. Dark Chocolate
Dark chocolate is a powerhouse in terms of fighting iron deficiencies. The sweet treat provides approximately 12 milligrams of iron per 100 grams. The raw cacao in dark chocolate contains a high concentration of iron as well as antioxidants.
6. Dried Fruits
Dried or dehydrated fruits provide the highest amount of iron in this form. Dried apricot is the highest source of iron at 5.8 milligrams per 100 gram of serving.
Dried figs offer 2.6 milligrams of iron per 100 grams of servings. Raisins provide 2.4 milligrams of iron per serving, and finally, dried coconut offers 3.6 milligrams of iron per serving.
7. Blackstrap Molasses
Another potent source of iron that should not be overlooked is molasses. This thick, dark syrup is more than just a sweetener; it's packed with iron and other minerals too. There are 5 milligrams of iron in every 100 grams of blackstrap molasses.
One tablespoon of blackstrap molasses, in fact, contains 20% of your daily value or the amount of iron you need per day. By including molasses in recipes like whole-grain breads or baked goods, vegans can improve their iron intake significantly.
8. Seaweed
Seaweed is a good source of iron but the amount of iron differs depending on the species of the seaweed and its preparation. Fresh and dried nori has 19 milligrams to 22.6 milligrams of iron per 100 grams.
Some species of dried marine algae also contains high amounts of iron, such as the sargassum sp, which contains 81.33 mg of iron per 100 g of dry weight, and the ulva sp, which contains 32.40 mg of iron per 100 g of dry algae.
9. Cooking with an Iron Skillet
Cooking in a cast iron skillet has been shown to increase the iron content of food by up to 16% compared to other cookware. However, your best bet is to cook acidic foods like tomatoes, because these foods are more likely to absorb iron content from the skillet.
Alternatively, you could use an iron fish for soups or for when using other cookware.
Bonus. Iron Supplementation
While taking a pure iron supplement isn’t the best idea for people who aren’t diagnosed with iron deficiency, as you can get too much iron, you can choose a multivitamin that contains iron to cover your bases.
You'll always want to stick within the daily recommended intake dosages described above.
Performance Lab NutriGenesis Multi for Men supplies 2mg of iron, and Performance Lab NutriGenesis Multi for Women provides 8mg per serving to supplement a balanced diet.
Some conventional multivitamins don't supply the most absorbable forms and underdose the nutrients contained within, NutriGenesis Multi, however supplies nature-identical nutrients complexed with cofactors to enhance iron absorption so that you receive the maximum benefits.
However, if you have been diagnosed with an iron deficiency, along with the recommended foods above, consider the more powerful iron complex formula and other dietary supplements provided by the same company.
What Helps with Iron Absorption?
Iron comes in two forms: heme and non-heme iron. Heme iron is found in animal-derived foods, such as red meat and organ meat, fish, and poultry. It is the best form of iron as the body easily absorbs up to 40% of it from dietary sources.
Non-heme iron is a type of iron found in plant-based sources such as fruits, vegetables and nuts. This form of iron is not easily absorbed by the body. The bioavailability of non-heme iron is about two-thirds of heme iron. According to the American Red Cross, our body only absorbs between two and 10 percent of the non-heme iron that we consume.
Vegans, therefore, must consume sufficient amounts of non-heme iron from a varied diet. Consuming iron together with foods containing vitamin C, vitamin A and beta carotene can help enhance the body's ability to absorb non-heme iron.
Non-heme iron must be solubilized and hydrolyzed so that it can be absorbed by the body. Vitamin C aids in this process by capturing non-heme iron and storing it in a form that the body can absorb readily. Drinking citrus juice or eating vitamin C rich foods with your meals can help with iron absorption.
Factors such as vitamin D deficiency can reduce iron absorption. Vitamin D is essential to absorb iron. Vitamin D reduces the levels of hepcidin in the body, which allows iron to be available to make red blood cells. This is why lower vitamin D levels can indicate iron deficiency, and vice versa.
What Hinders Iron Absorption?
While some foods can improve iron absorption, some foods can hinder it.
Phytate, which is the storage form of phosphorus in food, can significantly impact iron absorption even in small amounts. It is therefore important to soak beans and lentils in water to remove phytate compounds from them prior to cooking.
Calcium is another mineral that could hinder the absorption of both forms of iron. To prevent calcium from interfering with absorption, make sure to not consume calcium-rich food together with iron-rich meals.
You should also avoid consuming coffee or tea while eating foods rich in iron. The polyphenols in coffee and tea are high and have been shown to suppress iron absorption. Make sure to leave a couple of hours between your meal and drinking your coffee or tea.
For those who require a supplement, it is advisable to select one that does not interfere with medication and supports the uptake of iron in the body.
Meal Ideas for Boosting Iron Intake
To incorporate iron into a vegan meal, a strategic combination of protein from lentils with a side of quinoa and strawberry salad can be effective. Such a meal not only provides essential amino acids but also includes vitamin C from strawberries which aids in iron absorption.
This quinoa and black bean chili also packs a punch in terms of protein and iron content. This vegan comfort food is incredibly savory but low in calories, while allowing you to meet your dietary iron needs.
Adding dark chocolate to a vegan smoothie is another delectable way to enhance iron intake.
Preparing a hearty vegan stew consisting of mushrooms, lentils, rosemary, carrots, potatoes and other greens is also a great way to get your dietary fix of iron, vitamin C and fiber. You can also try making this tofu and spinach cannelloni which is rich with protein and iron.
FINAL THOUGHTS
Vegans must pay careful attention to their iron intake by incorporating a variety of plant-based sources like legumes, nuts, and seeds.
Enhancing iron absorption is key and can be achieved by pairing iron-rich foods with those high in vitamin C, such as tomatoes or citrus fruits. Addressing potential deficiencies with fortified foods or supplements is critical for vegan diets.
A balanced approach with diverse, nutrient-rich plant foods supports overall health and ensures adequate iron levels in a vegan lifestyle.
Finally, supplementing with an iron supplement, like this one from Performance Lab is a great way to ensure that you, as a vegan, get the optimal dietary intake of iron.
