Iron

Why is iron important?

Iron is a mineral that the body needs for vital biological functions such as oxygen transport in the blood. It also forms part of the enzymes required for antioxidant functions and many other actions within the body.

There are two types of iron in our food: heme iron and non-heme iron. While heme iron is easiest for our bodies to absorb, it only comes from animal protein. Non-heme iron comes from plant sources such as leafy greens and nuts.

How much iron should I eat?

The WHO recommends an average daily iron intake of 8mg/day for adults. However, women who menstruate need 18mg/day. As non-heme iron from plant-based diets is not as easily absorbed by our bodies, people who follow vegan diets should intake 1.8 times the recommended amount for non-vegan diets.

Iron deficiency can lead to symptoms such as poor concentration, fatigue, shortness of breath and dizziness and could cause iron deficiency anemia, the most common nutritional deficiency worldwide.

Still, a well-planned diet filled with iron-rich foods can easily meet our daily needs.

Vegan Sources of Iron

How to eat them

Combining iron-rich foods with foods that are rich in vitamin C can increase iron absorption up to five times. For example, include a vegetable side dish, salad or some fruit with all of your meals. On the other side, avoid consuming caffeine or alcohol with iron-rich foods as it inhibits iron absorption. Check out these recipes for inspiration!

Spanakopita with Curried Potatoes, Spinach, and ‘Feta’

Beet and Chickpeas Couscous Salad 

Salad with Arugula, Apples and Dates

Hazelnut Cake 

Supplements

Iron should only be supplemented in case of documented deficiency as ingesting too much iron from supplements can cause health complications and prevent the absorption of other nutrients.

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