Feeling a bit fatigued and worried lately? If recent blood work has shown that you're anemic, you're not alone. Iron deficiency is a common issue, but the good news is you can tackle it effectively while following a plant-based diet. Let's dive into how you can boost your iron intake with plant-based foods, understand how iron works in your body, and get practical tips to keep those energy levels up. Additionally, I will share plant-based, iron-rich recipes to inspire your delicious meals, so stay tuned!

Understanding Iron: The Body’s Oxygen Carrier

Iron is the courier of your bloodstream, delivering oxygen from your lungs to the rest of your body. Without enough iron, your body can't produce enough hemoglobin, the substance in red blood cells that makes it possible to carry oxygen. This leads to anemia, leaving you feeling tired and weak. But fear not! There are plenty of plant-based foods rich in iron that can help you get back on track.

Iron Intake Recommendations

Iron comes in two forms: heme and non-heme. Heme iron, found in animal products, is more easily absorbed by our body. But non-heme iron, found in plant foods, can be just as effective with a few dietary tweaks. Here are some iron-rich plant foods to include in your diet:

• Men (ages 19-50): 8 mg per day

• Women (ages 19-50): 18 mg per day (due to menstruation)

• Pregnant Women: 27 mg per day

• Postmenopausal Women: 8 mg per day

• Vegetarians/Vegans: It's often recommended to consume 1.8 times the normal amount because non-heme iron from plant sources isn't absorbed as efficiently as heme iron from animal products 

For those with iron deficiency anemia, the recommended intake might be higher, so it's important to follow your healthcare provider's advice.

Best Plant Based Iron Sources: What to Eat

Iron comes in two forms: heme and non-heme. Heme iron, found in animal products, is more easily absorbed by our body. But non-heme iron, found in plant foods, can be just as effective with a few dietary tweaks. Here are some iron-rich plant foods to include in your diet:

• Legumes: Lentils, chickpeas, and beans are fantastic sources of iron. Just one cup of cooked lentils provides about 6.6 mg of iron.

• Leafy Greens: Spinach, kale, and Swiss chard are not only packed with iron but also other vital nutrients. A cup of cooked spinach gives you around 6.4 mg of iron.

• Seeds and Nuts: Pumpkin seeds, sesame seeds, and cashews can give you a good iron boost. An ounce of pumpkin seeds provides about 2.3 mg of iron.

• Whole Grains: Quinoa, oatmeal, and fortified cereals are great options. Quinoa, for instance, delivers 2.8 mg of iron per cup.

• Dried Fruits: Raisins, apricots, and prunes are not only sweet treats but also iron-packed. A half-cup of dried apricots would provide you around 4.1 mg of iron.

• Tofu and Tempeh: These soy products are versatile and rich in iron. Half a cup of tofu delivers 3 mg of iron.

Tips and Tricks: How to Increase Iron Absorption in Vegan Diet

To get the most out of your plant-based iron sources, here are some tips to enhance absorption:

• Pair with Vitamin C: Vitamin C can significantly boost the absorption of nonheme iron. Add fruits like oranges, strawberries, or bell peppers to your meals. For example, a spinach salad with bell peppers and a citrus dressing is a great combo.

• Foods to Avoid for Iron Absorption: Certain foods and beverages can inhibit iron absorption. Limit tea, coffee, and calcium-rich foods (such as fortified plant milks) 30 minutes before and after consuming iron-rich foods.

• Cook in Cast Iron: Cooking with cast iron pots and pans can actually add a bit more iron to your food.

• Soak and Sprout: Soaking and sprouting grains, beans, and seeds can reduce the amount of phytic acid, a compound that can inhibit iron absorption.

Plant- Based Recipes High in Iron

Here are a few simple and delicious iron rich vegan recipes to  help you boost your iron intake:

Lentil and Spinach Soup (4 servings):

Ingredients:

• 1 tablespoon olive oil

• 1 medium onion, diced

• 2 cloves garlic, minced

• 2 carrots, diced

• 1 cup lentils (green or brown), rinsed

• 4 cups vegetable broth

• 1 can (14.5 oz/400g) diced tomatoes (with juice)

• 4 cups fresh spinach, roughly chopped

• Salt and pepper to taste

• Juice of 1 lemon (for serving)

Method:

Sauté olive oil in a large pot over medium heat. Add onion and cook for about 5 minutes until it becomes translucent. Stir in garlic cloves and carrots, cooking for another 3-4 minutes.

Add rinsed lentils, vegetable broth, and diced tomatoes (with juice). Bring to a boil, then reduce heat and simmer for 25-30 minutes until the lentils are tender.

Stir in fresh spinach and cook for an additional 2-3 minutes until wilted. Season with salt and pepper to taste. Serve hot with a squeeze of lemon juice for an extra boost of flavor and Vitamin C. Enjoy!

Quinoa Salad with Citrus Dressing (4 servings):

Ingredients:

• 1 cup quinoa, rinsed

• 2 cups water or vegetable broth

• 1 bell pepper (any color), chopped

• 1 cucumber, diced

• 6 cherry tomatoes, diced

• 1/4 cup fresh parsley, chopped

• 3 tablespoons olive oil

• 2 tablespoons lemon juice

• 1 teaspoon orange zest

• Salt and pepper to taste

Method:

Cook 1 cup of quinoa in 2 cups of water or vegetable broth according to package instructions. Let it cool.

In a large bowl, mix the cooled quinoa with  bell pepper, cucumber, cherry tomatoes and parsley.

In a separate bowl, whisk together olive oil,  lemon juice, and orange zest. Drizzle the dressing over the salad, toss to combine, and season with salt and pepper to taste. Serve chilled or at room temperature. Enjoy!

Conclusion

Boosting your iron levels on a plant-based diet is entirely doable with the right approach. Focus on iron-rich plant foods, pair them with Vitamin C, and be mindful of inhibitors. With these tips and delicious recipes, you'll be on your way to feeling more energetic and vibrant. Remember, balance and variety are key, and soon you'll be back to your best self. Here's to a healthier, iron-rich you! 🥦🌱

References:

National Institutes of Health. “Iron.” NIH, 5 Apr. 2022, ods.od.nih.gov/factsheets/Iron-HealthProfessional. Accessed 22 Sept. 2024.