Red meat is known for its iron content, but there are plenty of meatless sources of iron too. Vegetarians are not more likely to be iron deficient than omnivores. Well-planned vegetarian diets can supply enough iron for kids and adults.
What is Iron?
Iron is a mineral needed to maintain the red blood cells that transport oxygen in our bodies. The protein hemoglobin has iron at its core.
Iron is a “trace mineral”, meaning we only require small amounts. Because iron is inorganic, we cannot make it in our bodies and must get it from dietary sources.
Iron Deficiency
Iron deficiency is more common in girls and women than in boys and men due to blood lost through monthly menstruation. Vegetarians and vegans are not more likely than meat-eaters to be deficient, but those who don’t eat meat may have lower body iron stores.
Food Sources of Iron
Since animals (including humans) use iron to make red blood cells, red meat is high in iron. Iron is also found in fish, poultry, eggs, legumes (beans), dried fruits, leafy green vegetables, and soy products. In fact, there is some iron in nearly all plant foods. The United States Department of Agriculture provides a list of foods with their iron content.
For lacto-ovo vegetarians (those who eat dairy and eggs), eggs are a good source of iron, but dairy products are iron deficient.
Meatless meat substitutes like faux deli slices, veggie dogs, and commercial ground soy protein are usually fortified with iron to match the amount found in meat. Soy milk and other dairy alternatives are not usually fortified, but soy milk contains iron from the soy beans.
Iron Bioavailability
Bioavailability means how much of the iron we eat can be absorbed and used by our bodies.
There are two types of iron, referred to as heme (ferrous) and non-heme (ferric) iron. Iron from plant foods is always non-heme, while meat and animal products (eggs) contain heme iron. Iron from plants is not as well absorbed as iron from animal products.
There are three points to consider around iron in a vegetarian or vegan diet:
- Meatless diets may be lower in iron because no red meat (and possibly eggs) are consumed.
- The iron in meatless diets is less bioavailable than iron from animal sources.
- Vegetarian and vegan diets may be high in iron inhibitors called phytates and oxalates.
Phytates and oxalates inhibit the absorption of iron and are present in fruits, vegetables, coffee, tea, wine, spinach, leafy green vegetables, and some food additives. Luckily, most of these foods contain significant amounts of iron that offset the effects of phytates.
Getting Enough Iron in a Meatless Diet
Women and men need different amounts of iron. Generally, vegetarian women and teenage girls should aim to consume 30 mg iron per day. Vegetarian men and teenage boys need about 11 mg and 14 mg, respectively. In contrast, adult meat-eating women need only 18 mg per day.
Use these strategies to help ensure a meatless diet contains enough iron for any age and stage:
- Pair iron-rich foods with vitamin C. Vitamin C from fruits and vegetables converts ferric iron to ferrous iron, which is more easily absorbed. Vitamin C also partially negates the effect of phytates.
- Eat natural, unprocessed nutrient-rich foods. Processed foods have been stripped of some of their nutrients, including iron.
- Supplement if necessary. Iron deficiency is common around the world. Its symptoms include tiredness and difficulty concentrating. A doctor can confirm whether supplements are needed. Be sure to avoid supplements that contain iron from animal sources.
References
Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. 2003; National Academy Press: Washington, D.C.
Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets.
