Iron is an essential mineral for the body to function, but deficiency is more common than you might think, affecting both people who follow plant-based diets and those who regularly consume meat. Studies indicate that even individuals who include meat in their daily diet can have low iron levels, often without realizing it, which can cause fatigue, lack of concentration, and decreased immunity.

For those following a vegan or vegetarian diet, it's also important to pay attention to iron intake, as the iron found in plant-based foods (non-heme iron) is less efficiently absorbed by the body. The good news is that there are several strategies and plant-based sources that allow you to meet your daily needs for this vital mineral, ensuring energy, health, and well-being without resorting to animal products.

Why is iron important?

Iron performs several vital functions in the body:

• Oxygen transport: It is necessary for the production of hemoglobin, a protein present in red blood cells that transports oxygen throughout the body, and myoglobin, which carries oxygen to the muscles.

• Immune function: It contributes to the body's defense against infections.

• Energy and performance: Helps maintain energy levels and physical performance.

• Health during pregnancy: Essential for pregnant women, helping with fetal development.

→ When iron intake is insufficient, the body uses its reserves in the liver, bone marrow, spleen, and muscles. Prolonged deficiency can cause iron deficiency anemia, characterized by:

• Fatigue and weakness

• Difficulty concentrating and remembering

• Gastrointestinal problems

• Feeling of excessive cold

There are two types of iron:

• Heme iron: Found in meat and seafood.

• Non-heme iron: Present in plant foods.

→ Non-heme iron, found in plant-based foods, is less efficiently absorbed by the body. Therefore, it's important for vegans and vegetarians to plan their meals strategically. 

Recommendation:

• Adult men: 8 mg → 16 mg/day

• Adult women: 18 mg → 36 mg/day

→ During pregnancy, the need increases even more

Absorption tip: 

✔ Consuming non-heme iron along with foods rich in vitamin C (oranges, strawberries, peppers, tomatoes, broccoli) improves absorption.
✔ Avoid coffee and tea with iron-rich meals, as caffeine can reduce iron absorption.

Is it possible to get iron without meat?

Yes! While iron is often associated with meat and seafood, there are several plant-based sources of iron. However, deficiencies can occur even among meat eaters, so it's always important to consult a healthcare professional before making significant dietary changes.

Main plant sources of iron

1. Legumes

• Lentils, beans and peas contain iron, but in varying amounts.

• Other good sources: chickpeas, white beans, pinto beans, and black-eyed peas.

→ Lentils are the richest source among legumes: 6,6 mg per cooked cup.

→ In addition to iron, they are rich in fiber, folate and other important minerals.

2. Soy products

• Tofu and tempeh contain significant amounts of iron.

→ 1 cup of tempeh: 4,48 mg; extra-firm tofu: 8% of the daily value.

→ Both are good plant-based sources of calcium.

3. Nuts and seeds

• Pumpkin, sesame, chia, flaxseed and cashew seeds are great sources of iron.

→ They can be consumed raw, like peanut butter, or added to vegan recipes.

→ Chia seeds can replace eggs in recipes, increasing the iron content.

4. Dark green leaves

• Kale, Swiss chard, and pak choi contain 1 to 2,2 mg of iron per cooked cup.

→ Cooking helps increase iron absorption.

→ Fresh or frozen vegetables can be used; frozen vegetables are usually more affordable.

5. Cruciferous vegetables

• Broccoli, cabbage and Brussels sprouts provide iron, fiber and antioxidants.

→ Iron content per cup: 0,5 to 1,9 mg, varying depending on the vegetable and preparation.

6. Potatoes

• Medium potato: ~1,7 mg of iron (9% of the daily value).

→ Most of the iron is concentrated in the bark; don’t discard it!

7. Mushrooms

• Cooked white mushrooms: 2,7 mg per cup.

• Enoki mushrooms: 1,3 mg per 100 g.

→ Only certain varieties contain iron.

8. Tomato paste

• 1 tablespoon of unsalted tomato paste: 0,5 mg of iron.

→ Can be used in sauces, lentil and bean stews or as a substitute for fresh tomatoes.

9. Dried fruits

• Figs, dates, raisins, dried plums: contain iron, fiber and simple carbohydrates.

• Unsulfured dried apricots are also rich in iron.

→ Examples: half a cup of figs = 1,5 mg; dates = 0,8 mg; raisins = 2 mg.

10. Whole grains

• Oats, quinoa, and brown rice provide 1,1 to 3,2 mg of iron per cooked cup.

→ Avoid refined grains, which have less iron.

11. Enriched pastas and breads

• Enriched spaghetti can provide 4,1 mg of iron per serving.

→ Some products contain added iron; check the nutritional information table.

12. Supplementation

→ It is possible to use vegan iron supplements, but only under the guidance of a nutritionist or doctor, to avoid excess and ensure adequate absorption.

Maintaining adequate iron levels is essential for energy, focus, and strong immunity. Iron deficiency is more common than you might think, even among meat eaters. Vegans and vegetarians can meet their needs through a variety of iron-rich plant-based foods, combining them strategically to increase absorption. With thoughtful planning and, if necessary, supplementation guided by a professional, it's entirely possible to nourish your body healthily, full of vitality, and without resorting to animal products.