How do vegans get iron?
HEALTH
Short answer
From lentils, tofu, chickpeas, spinach, oats, quinoa, pumpkin seeds and fortified cereals. Pair with vitamin C to boost absorption 2–4×.
HEALTH
The detail
Non-heme iron (plant iron) is absorbed based on need — the more you require, the more your body takes up. Vitamin C (bell pepper, citrus, tomato, kiwi) dramatically increases absorption.
Avoid tea, coffee and calcium supplements at meals, which inhibit iron uptake. Vegans have similar deficiency rates to omnivores in large studies.
Avoid drinking coffee or tea within an hour of your meals, as the polyphenols can significantly decrease iron uptake. A 2019 study suggested that soaking and sprouting your beans can reduce phytates, further enhancing the bioavailability of the iron they contain. Adding a side of steamed broccoli or a squeeze of lemon to your lentil dahl is a simple, tasty way to meet your daily requirements more effectively.
Source: Haider et al., Crit Rev Food Sci Nutr 2018;58(8):1359-1374.
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More questions like this
- What supplements do vegans need?
Only B12 is universally required. Vitamin D, iodine, algae-based omega-3 (EPA/DHA), and sometimes zinc, selenium or iron are recommended depending on diet and location.
- What are the best vegan protein sources?
Lentils, tofu, tempeh, seitan, chickpeas, black beans, edamame, peas, quinoa, oats, peanuts and pea/soy protein powders.
- Is a vegan diet safe for kids?
Yes, when planned. All major paediatric dietetic bodies confirm vegan diets are safe for infants, children and teens with adequate B12, D, iron, calcium, iodine and DHA.
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