Can You Get Enough Iron from a Vegetarian Diet?

Most people believe that a vegetarian diet doesn’t provide sufficient iron. This is something we often hear. Iron is necessary for the creation of healthy red cells. Iron is required by your body to transport oxygen. However, can you get enough iron if you won’t eat meat? Let’s look at the facts about iron and plant foods.

Why Iron Matters for Good Health

Iron is an important mineral that everybody requires. It helps to make hemoglobin or the oxygen-carrying element in our blood. You have probably felt exhausted and weak due to a lack of iron. This is referred to as iron deficiency anemia. It is highly common among women, children, and persons with an insufficient supply of iron. Consequently, they have to include in their diet foodstuffs rich in iron.

Types of Iron: Heme and Non-Heme

There are two types of iron to be found in foods:

• Heme Iron: This iron is in animal products like fish and poultry. Heme iron is better absorbed in the body.
• Non-Heme Iron: This iron is present in plant foods like beans, nuts, seeds, grains, fruits & vegetables. The non-heme iron is absorbed better by the body than it is by the heme iron.

Vegetarians eat only non-heme iron. This means they need to pay more attention to how much iron they get each day.

Best Plant Sources of Iron

Many plant foods have plenty of iron. Here are some top choices:

• Lentils and beans (kidney, black, chickpeas)
• Tofu and tempeh
• Soybeans and edamame
• Dark leafy greens (spinach, kale, swiss chard)
• Sesame seeds, pumpkin seeds, chia seeds
• Cashews and almonds
• Whole-grain bread, quinoa, and oats
• Dried apricots, raisins, prunes

Combine these foods in your mix feeding on a daily basis to increase your iron level.

Boosting Iron Absorption Naturally

Some foods make it easier for your body to absorb iron. Vitamin C is a superstar for this. Add these to your meals:

• Oranges, lemons, strawberries
• Broccoli, bell peppers, and tomatoes

If you consume foods full of vitamin C together to your iron-rich foods, your body absorbs more iron. Try it, for example, right, or add the lemon to your bean salad or snack on oranges containing the nuts.

Foods and Drinks That Can Block Iron

Some things can block your body from absorbing iron. Be careful with:

• Tea and coffee (drink it in between meals, not during)
• Calcium-rich food items or supplements (take them at different times)
• Some whole grains with an overabundance of phytic acid

A few simple changes can ensure that the body gets enough iron.

How Much Iron Do You Need?

Adults need different amounts of iron:

• Adult men need about 8mg a day.
• Women (aged 19-50) need more — about 18mg a day — because of periods.
• Pregnant women need even more.

In vegetarians, iron could be required to be 1.8 times greater than compared of meat eaters. The reason is due to the fact that non-heme iron does not get absorbed as well. Plan your food to satisfy this need daily.

How to Know If You Get Enough Iron

Symptoms of low iron are fatigue, paleness, and weakness. A doctor can check your iron by taking an easy blood test in case you are concerned about it. Before using iron supplements, make sure and take note that an excess of them is not okay.

Real-Life Tips for More Iron from Plants

• Start your day with oatmeal and fruit
• Add beans and seeds to salads
• Choose whole-grain bread and cereals
• Mix in dark greens with pasta, soups, or smoothies
• Squeeze lemon on lentil or bean dishes

Small, steady changes work best. Keep meals simple and varied.

You Can Have Enough Iron Without Meat

It’s a myth, iron is not only from meat. People in every corner of the world stick with vegetarian diets and stay robust and healthy. Try variety and good combinations. Supplement with vitamin C and restrict things that reduce iron. You can eat right — and deliciously — with plant foods.

Bottom Line

A vegetarian eating habit may provide you with adequate iron to be healthy. Eating a combination of plant sources of iron is rich in it every day. Follow these simple suggestions and be happy eating and keeping your body healthy.

It comes as no secret that good food is the best thing to eat to live healthily. A bunch of colored beans, seeds, grains, and fruits and veggies provide you with iron and strength. Eating right can be easy, and your vegan diet has got your back!

Disclaimer:

This article is of general information only. Before you make changes to your diet or start any iron supplements, talk to your doctor.