Iron for a Plant Based Diet

Iron is a mineral that is essential to red blood cells transporting oxygen and nutrients to every cell in our body, connecting us directly to the land we live on. Iron helps to ensue proper wound healing, maintain energy levels and support immune function.

Are you getting enough iron?

If you’re low in iron, it is common to suffer tiredness, have a pale complexion, thin dry hair, feel cold, and experience problems concentrating. Your immune system may be weak and you may be prone to getting colds and infections. Disorders associated with this type of deficiency are anaemia, nervousness, lower back pain, headache, and menses that are lacking or painful.

There are two types of iron - heme iron, which is found in animal foods, and non-heme, which is from plants. Heme iron (the kind from animals) is more easily absorbed than non-heme iron.

What does this mean for a plant based eater?

Don’t worry! Many good sources of iron are distributed widely among plant foods, including vegetables, legumes, grains, nuts and seeds. Firstly, make sure you’re eating enough of these iron rich foods. But here’s the secret: its not how much iron you consume, but rather how well you absorb it.

To get the most blood building nutrition out of non-heme iron foods it is important to be aware of food combining. In order to absorb iron, one needs adequate B vitamins and vitamin C. By implementing some clever combinations, it is possible to increase your iron absorption by up to five times! By pairing iron rich foods with foods high in vitamin C, you’re giving your body a massive convenience and supporting a better rate of nutrient absorption.

This juice combines foods rich in both iron and vitamin C, which work synergistically to give your body a boost of energy when feeling down.

Handful collard greens

Handful beetroot greens

Handful parsley

2 kiwifruit

2 pieces pineapple

Half a lemon with skin on

Thumb sized piece ginger

Thumb sized piece turmeric

1 teaspoon spirulina

½ cup frozen berries

Juice greens, kiwi, pineapple, lemon, ginger and turmeric. Add the spirulina and berries and blend.

Make sure to avoid coffee and tea for at least two hours either side of an iron rich meal, as they contain tannins that inhibit iron absorption.