• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Oh My Veggies logo

  • Recipes
    • Vegetarian Recipes
    • Vegan Recipes
    • Vegetarian Main Dishes
    • Vegetarian Appetizers
    • Vegetarian Breakfast Recipes
    • Vegetarian Side Dishes
    • Dessert Recipes
    • Snack Recipes
    • Drinks
    • Sauces, Spreads and Condiments
    • Holiday Recipes
    • From our Readers
  • Cooking Tips & Hints
    • Cooking Tips
    • Plant-Based Nutrition
    • Product Reviews
  • Shop Cookbooks
  • About Us
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
  • Find Recipes
  • Cookbooks
  • About Us
  • Freebies!
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Find Recipes
    • Cookbooks
    • About Us
    • Freebies!
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    Oh My Veggies » Plant Based Nutrition & Health

    How Do Vegetarians Get Iron?

    Published: Feb 19, 2016 · by Nicole · Updated: Aug 5, 2021 · This post may contain affiliate links.

    Blackstrap Molasses

    Vegetarians are often concerned about getting the right amount of iron—with good reason. Iron is an essential mineral found in hemoglobin, which is responsible for transporting oxygen throughout the body. Without enough iron, our bodies face the risk of iron deficiency anemia, which is associated with weakness, shortness of breath, fatigue and other symptoms - especially in women. (Check your personalized RDA of iron and other nutrients with the USDA's handy interactive tool here.)

    Although a study by the American Journal of Clinical Nutrition found "no significant difference in the average daily iron intake of vegetarians versus omnivores," vegetarians still need to pay attention to their iron. Here's why: the two forms of iron the human body can absorb come from either heme sources - like in meat, poultry and fish - or non-heme sources - like in grains, fruits and vegetables.
    But why does this matter? Well, because the non-heme sources are processed less easily by the body - so even though most vegetarians likely consume enough non-heme iron, the difference falls to how much we actually store of it. This is why the Institute of Medicine, Food and Nutrition Board recommends up to 1.8 times greater amounts of iron for vegetarians and vegans than for others. This means vegetarians need to consume more from non-heme iron sources in order to make up for what is lost by lack of processing, etc. So how can we do that?
    First of all, let's identify our iron sources. A handy table is provided here to follow, which suggests the following foods as great sources of vegetarian/vegan iron: grain sources like bran flakes, cream of wheat cereal, quinoa and oatmeal, fruit sources like prune juice, dried figs, raisins and dried apricots, and vegetable sources like cooked spinach, soybeans, lentils, tofu, cooked mushrooms, seeds and nuts. (Blackstrap molasses is also said to be high in iron.) In addition, foods rich in vitamin C can help the body enhance iron bio-availability. So, eating vitamin C-rich foods in combination with iron-rich foods increases the likelihood of the iron being absorbed. Some foods even include excellent amounts of both iron AND vitamin C, which is ideal - such as swiss chard, broccoli, bok choy and potatoes. Those foods should always become staples in the vegetarian/vegan diet for that reason.
    Secondly, let's talk about how we frequently deplete our bodies of useful iron. A substance called phytate, which can limit iron absorption, is often found in legumes, grains and other foods. The tannins found in coffee and tea, and the phytates in soy protein (yes - even soy, which is an optimal source of iron), certain cereals, certain spices, cocoa, fiber and calcium can all contribute to the obstruction of iron absorption - so these should be limited when eating high-iron foods whenever possible. Foods typically eaten together can help with this as well, such as tofu with broccoli and beans served in tomato sauce.

    Overall, the vegetarian/vegan diet, when conducted with the proper awareness, still promotes far greater health in many ways, according to a 1999 study. To name a few, these include lower rates of heart disease, obesity, diabetes, cancer, and even gallstones. And meat-eaters still must use caution with regard to their iron sources: While high in heme iron, meat sources are also high in fat, saturated fat, cholesterol, calories, and (unless 100% organic) hormones, pesticides and antibiotics -  leading to a higher risk of chronic disease and a substantially greater risk of colon cancer.

    « A Guide to Homemade Baby Food
    12 Off-Beat Cherry Pie Recipes »

    Plant Based Nutrition & Health nutrients, nutrition, vegetarians

    Reader Interactions

    Comments

    No Comments

    Something to say? Leave a comment. Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    image of the author

    Nicole is a life long vegetarian and the author of the popular vegan cookbook, Weeknight One Pot Vegan Cooking. She loves sharing her recipes and showing the world just how easy and delicious meatless meals can be!
    Learn more here.

    signature of author

    get a free 5 day vegetarian meal plan

    shop our vegetarian and vegan cookbooks

    Footer

    ↑ back to top

    • Shop Cookbooks
    • About Us
    • Work with Me
    • Contact
    • Privacy Policy
    • Terms of Use

    Still hungry? Check out our delicious family of blogs.

    veg kitchen
    step away from the carbs
    all she cooks
    midlife rambler
    wandertooth logo

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 Hook & Porter Media