pumping iron

pumping iron // the muffin mythOne of the most common questions I get as a vegetarian is, “how do you get your iron?”

So what is iron, why do we need it, how much do we need, and what are the best food sources for vegetarians? Let’s break it down.

Iron is a mineral that is naturally present in many foods, added to others (via fortification), and also available as a dietary supplement. It is a part of each and every one of our cells, and plays an important role in many of our bodily functions. Iron is an essential component of the protein hemoglobin, which carries oxygen from our lungs to tissues all around our bodies. It is also a component of another protein called myoglobin, which helps our muscles both store and use oxygen. And, iron is an important part of many enzymes, and is necessary for growth, development, cellular function, and the synthesis of some hormones and connective tissue.

How much iron do you need?

This really depends on who you are. Adult men and menopausal women require only 8mg / day. Women of childbearing age need 18mg / day and during pregnancy that gets bumped up to 27mg / day.

Not getting enough iron in your diet can result in iron deficiency, which ranges from depleted iron stores to iron deficiency anemia, which is the most severe form of iron deficiency, and affects the operation of several organ systems. According to the Center for Disease Control, iron deficiency is the most common nutritional deficiency in the US.

Signs of iron deficiency anemia can include feeling tired and weak, decreased cognitive performance, difficulty maintaining body temperature, decreased immune function and susceptibility to infection. Someone with early stages of iron deficiency may have no symptoms, so it is important for at-risk groups (such as adolescent girls, pregnant women, and young children) to be screened. If you’re concerned that you might be iron deficient, speak to your doctor, who can arrange for blood tests.

So, how do you go about getting enough iron in your diet?

Dietary iron has two main forms: heme and nonheme. Animal foods such as meat, poultry, and fish contain both heme and nonheme iron, whereas plants contain nonheme iron only.

Unfortunately for us vegetarians, nonheme iron is not absorbed as readily by the body as heme iron is. And, to add insult to injury, many plant foods contain compounds, such as phyates and polyphenols, that actually impede iron absorption. Because of this, the recommended daily intake can be up to 1.8 times higher for vegetarians than for people who eat meat. Calcium from milk or dairy products can also decrease the amount of iron absorbed at a meal. But, foods containing vitamin C can enhance absorption of nonheme iron when eaten at the same meal.

For most people who eat a balanced diet, these issues of increasing or decreasing absorption are a non-issue. Vegetarians need to pay a bit more attention since we don’t consume easily absorbed heme iron, and many of the foods we eat contain compounds that impede the absorption of nonheme iron.

Good vegetarian food sources if iron include lentils, beans, dark leafy greens such as spinach, kale, and bok choy, soy products such as tempeh and tofu, blackstrap molasses, pumpkin seeds, broccoli, and wheat germ. Dried fruits can also be a good source as they are often dried in iron pans, and cooking acidic foods such as tomatoes in cast-iron cookware increases iron content of the food.

Also good news for vegetarians is the fact that many of those iron-rich foods, such as broccoli and bok choy, are also rich in vitamin C. Otherwise, pairing foods at the same meal such as a spinach salad with slices of orange helps with the absorption of nonheme iron.

Since the calcium in milk and the tannins in tea both impair iron absorption, you may want to avoid drinking either of those with your meal. Stick to water and enjoy tea after dinner instead. This is also something to consider if you like making green smoothies – I tend to avoid putting dairy in a green smoothie since the calcium can interfere with iron absorption, and some of the compounds in the greens can impair calcium absorption, so it’s a lose-lose situation.

Many foods, such as cereals, flours, pasta, rice, and non-dairy milks, are also fortified with iron.

What about supplements?

Yep, they’re out there. You may or may not need one. I’ve been vegetarian for over 20 years and have never needed a supplement. I had my hemoglobin tested recently and it was pretty much perfect.

But, there are many factors aside from diet that could contribute to needing an iron supplement, such as illness, heavy menstruations, some stomach and intestinal conditions, and pregnancy. The only way to find out for sure if you need a supplement is to see your doctor and get a blood test.

It’s also important to note that iron deficiency is no more common in vegetarians than it is in the rest of the population. This is likely due to the balanced plant-based diet that many vegetarians consume which includes a mix of iron rich foods like legumes, seeds, and leafy greens, which also happen to be a good source of vitamin C.

So eat your beans, cook up a zesty tomato sauce in a cast-iron pan, and whizz up a vitamin C rich green smoothie. Iron for everyone!



  1. Alissa says

    This was really helpful. I’m dealing with iron deficiency right now and my doctor has me supplementing, but I’m trying to add as much iron via diet as I can. I didn’t realize there was any difference between plant and animal iron sources or that certain foods could interfere with absorption. This info will definitely come in handy. Thank you!

    • Katie Trant says

      Sorry to hear you’re dealing with iron deficiency, and I’m really glad to hear you found this so helpful! It’s definitely good to know about those foods that either interfere with or enhance absorption, especially for those of us eating a vegetarian diet.

    • Katie Trant says

      Eating fish would be helpful. Not only does it contain both heme and nonheme iron, but eating heme iron sources improves your absorption of nonheme iron from plant sources. Good luck with getting your iron deficiency under control!

  2. Michaell says

    I love that you suggested to cook in a cast iron skillet because that’s exactly how I get my iron! Also, I had no idea there were 2 forms of iron, I will be eating more fish from now on. Thanks for sharing!

    • Katie Trant says

      The good thing about eating fish is that not only does it contain more easily absorbed heme iron, but it can enhance absorption of nonheme iron. I don’t eat fish personally, but if you do it’s a good choice. And definitely with that cast iron skillet!


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