Iron is one of the essential dietary requirements. It helps maintain energy and supports the production of hemoglobin, a protein found in red blood cells, as well as brain health. These red blood cells are responsible for delivering oxygen to different parts of the body. Generally, animal proteins contain high levels of iron, leading people to misunderstand that iron is only found in animal-based foods. But there are many plant-based iron sources that are suitable for vegetarians and vegans.
In an interview with HT, clinical dietitian Dr Ridhima Khamsera shared the best plant-based iron food sources. He distinguished animal-based iron sources and plant-based sources and said, “Iron comes in two forms: heme (from animal sources) and non-heme (from plants). While non-heme iron is not absorbed as efficiently as heme iron, mixing it with certain foods can significantly increase absorption.
Top Plant-Based Iron Sources
Vegetarians and vegans who avoid animal proteins do not need to give up iron-rich foods. While plant-based sources of iron contain non-heme iron, which is less easily absorbed by the body, as the dietitian previously pointed out, there are still plenty of options for meeting daily iron requirements.
Dr. Ridhima Khamsera lists several iron-rich plant-based options and explains how they can be consumed. She also provided little cooking tips and hacks to get the most out of these ingredients.
Also read: Heme iron vs. non-heme iron: This is why red meat may increase your diabetes risk by 26 percent
Legumes (lentils, gram and beans)
Legumes include lentils, chickpeas and beans and are a good source of iron. They can be added to dishes like lentil soup or salad to increase iron content. They are also versatile and can be used in a variety of dishes including hummus and curries.
Tofu and Tempeh
Tofu and tempeh are also good sources of protein. Tofu absorbs flavors well and can be used in dishes like stir-fries, grilled skewers or desserts. Tempeh, with its nutty flavor, adds texture to salads and wraps while providing a boost of iron.
Tempeh is made from fermented soybeans, which provides a firm texture and nutty flavor, while tofu is made from soy milk, resulting in a softer texture; Both are excellent plant-based sources of protein and iron.
Also Read: 10 Iron-Rich Breakfast Recipes to Energize Your Day
dark leafy greens
Leafy vegetables like spinach and kale are excellent sources of non-heme protein. Dr. Khamsera emphasized it as ‘miniature iron factory’. They can be mixed into smoothies, roasted, or baked into chips for a nutrient-packed snack. Dr. Khamsera suggested adding lemon juice, which can make the iron more ‘bioavailable’.
The iron in food becomes easier for the body to absorb and use. This is because lemon juice is rich in vitamin C, which increases the absorption of non-heme iron found in plant-based foods.
Quinoa
Dr Khamsera reminded that quinoa is not just trendy, it is an ‘iron-rich superstar’ and has been dubbed the ‘mother of all grains’.
Quinoa is an iron-rich grain that can be used as the base of a hearty Buddha bowl, added to soups, or prepared as a breakfast porridge. It is also a good source of protein.
Seeds (pumpkin, sesame and flax seeds)
Seeds like pumpkin, sesame and flaxseed are good sources of iron. These can be added to oatmeal, blended into smoothies, or used to make seed butter for spreading.
grains and plant milks
Fortified cereals and plant milks are often rich in iron, giving breakfast a healthy boost. Mix them with fresh fruits.
Nuts (cashews, almonds and pine nuts)
Nuts like cashews, almonds and pine nuts are rich in iron. They can be eaten as a snack, added to dishes, or used in dishes such as pesto with pine nuts.
Dried fruits (apricots, raisins and figs)
Dry fruits like apricots, raisins and figs are rich in iron. They make a convenient snack and can be added to baked goods for a boost of natural sweetness and nutrition. Figs, in particular, are like nature’s candy.
promote iron absorption
As the dietitian previously noted, plant-based non-heme iron is not as easily absorbed by the body as iron from animal sources. So Dr. Ridhima Khamsera told how to consume maximum iron. “Maximizing iron intake isn’t just about the sources — it’s also about how you consume them,” she said.
He shared these ways for better iron absorption:
- Combine Iron with Vitamin C: Foods such as oranges, strawberries, bell peppers and tomatoes increase the absorption of non-heme iron.
- Avoid Iron Inhibitors: Limit tea, coffee, and calcium-rich foods when eating iron-rich foods, as these can inhibit absorption.
- Soak and sprout: Soaking or sprouting grains, legumes and seeds reduces antinutrients such as phytates, thereby improving iron availability.
Busting myths related to iron sources
There are many myths that people may believe, especially regarding how iron absorption varies between animal and plant sources. Dr. Ridhima Khamsera debunked two of these myths.
Myth 1- Plant-based diets cannot meet iron needs
fact: By diversifying your diet and combining foods strategically, it is entirely possible to meet or exceed daily iron requirements.
Myth 2- Spinach is the best source of iron
fact: While spinach is rich in iron, its high oxalate content may hinder absorption. Cooking spinach is the key to unleashing its potential.
Iron deficiency is a common problem affecting many people around the world. Due to misconceptions about plant-based iron sources, many vegans and vegetarians struggle to meet their daily iron requirements. Dr. Khamsera addresses this and advises, “By including a variety of plant-based iron sources and combining them wisely, you can not only get but thrive on an iron-rich diet. Go beyond the basics and experiment with these nutrient-rich options to stay healthy, vibrant, and energized.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
Also read: What happens to your body when you have iron deficiency? Know the signs and symptoms
