Iron: simple ways to get enough on a plant-based diet

Iron is an essential nutrient that keeps your body energized and healthy. It helps transport oxygen in the blood, supports the immune system, and plays a role in hormone production. However, since our bodies cannot produce iron, we need to ensure that we get enough of it in our diet.¹

How much iron do you need?

Your daily iron needs depend on your age and stage of life. Here’s a quick breakdown² :

• Babies (<1 year): 6 mg
• Young children (1–10 years): 4–6 mg
• Teenagers: 9–21 mg (higher for girls)
• Adults: 9–20 mg (higher for women)
• Pregnant & breastfeeding women: 10–27 mg
• Postmenopausal women: 7.5 mg

Top plant-based iron sources

Despite what you may have heard, you don’t need meat to meet your iron needs. Plenty of plant-based foods are rich in iron, including:

• Legumes – Lentils, kidney beans, and chickpeas contain 2.9–7.4 mg per 100g.³
• Whole grains – Amaranth, quinoa, and wholewheat flour provide 2.1–7.6 mg per 100g.⁴
• Nuts and seeds – Sesame seeds, sunflower seeds, and almonds offer 3.7–14.5 mg per 100g.⁵
• Leafy greens – Spinach, lamb’s lettuce, and fennel supply 0.7–3.6 mg per 100g.⁶
• Dried fruits – Peaches, black currants, and dried apples contain 1.4–4 mg per 100g. ⁷

Boosting iron absorption

Plant-based iron is in a form called non-haem iron, which is absorbed less efficiently than the iron found in animal products. But you can increase absorption with a few simple tricks⁸:

• Pair iron-rich foods with vitamin C – Adding citrus fruits, peppers, or tomatoes to meals can boost absorption.
• Cook, soak, or sprout grains and legumes – These methods reduce compounds that inhibit iron absorption.
• Avoid tea and coffee with meals – Tannins in tea and coffee can block iron absorption, so drink them between meals instead.

Give these three easy iron-rich recipes a try:

Lentil Shepherds Pie

Main Course

Sweet potato peanut stew

LunchMain Course

French bean casserole

LunchMain Course

The bottom line

Iron is crucial for energy and overall health, but getting enough iron each day is easy with a well-planned plant-based diet. Including a variety of iron-rich foods and smart food combinations will help ensure you meet your daily needs.

For more detailed information, check out the full article on the ProVeg website.

Simon Middleton

Senior Writer

1. National Institute of Health (NIH) 2020: Iron, Fact Sheet for Health Professionals.  Available at https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
2. WHO (2004): Vitamin and mineral requirements in human nutrition.
3. U.S. Department of Agriculture, 2020. FoodData Central – Legumes. Available at https://fdc.nal.usda.gov/
4. U.S. Department of Agriculture, 2020. FoodData Central – Whole Grains. Available at https://fdc.nal.usda.gov/
5. U.S. Department of Agriculture, 2020. FoodData Central – Nuts and Seeds. Available at https://fdc.nal.usda.gov/
6. U.S. Department of Agriculture, 2020. FoodData Central – Leafy Greens. Available at https://fdc.nal.usda.gov/
7. U.S. Department of Agriculture, 2020. FoodData Central – Dried Fruits. Available at https://fdc.nal.usda.gov/
8. Academy of Nutrition and Dietetics (2016): Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Available at https://www.eatrightpro.org/-/media/eatrightpro-files/practice/position-and-practice-papers/position-papers/vegetarian-diet.pdf