Vegetarian Diet Info
Iron in Vegan Diet
Information on Iron Mineral in Vegan Diet, Heme & Non-Heme (Haeme), Sources of Iron in Vegan Eating Plans

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Iron in Vegetarian Diet - Vegan Diet Nutrition - Calcium in Vegan Diet - Protein in Vegan Diet - Vitamin B12

Iron in a Vegan Diet

Iron is essential for a healthy vegan diet. It is vital for blood-formation, oxygen transportation and contributes to many metabolic reactions. Although the iron in vegan plant food is less well absorbed than iron from meat, recent surveys of vegans have shown that iron deficiency is no more common among vegans than in the rest of the population.

Sources of Iron in Vegan Diet

Dietary iron comes in 2 different forms - heme iron and non-heme iron. Heme iron exists only in animal tissues, whilst plant foods contain only non-heme iron. Non-heme iron is less easily absorbed by the body than heme iron.

Good sources of iron for vegans include wholegrain cereals/flours, leafy green vegetables (eg. collards, kale, broccoli and other dark greens), eggs, blackstrap molasses, legumes (eg. lentils, red beans), apricots and figs.

Iron Uptake in Vegan Diet

PLUS. Non-heme iron absorption can be increased by 600 percent when vitamin C from orange juice, cauliflower, dark leafy vegetables, tomatoes or citrus fruit is consumed with the iron-rich food. This makes the absorption of non-heme iron as good or better than that of heme iron. Eating foods containing malic acid (e.g. in pumpkins, plums and apples) may also boost iron-absorption.

MINUS. Phytates and oxalates in certain plant foods (eg. spinach, rhubarb, chard, and beet greens) may inhibit iron absorption, as does tannin (in tea). Too much wheat bran or calcium (eg. from supplements) may also inhibit iron absorption.

See also Iron in Vegetarian Diet

Vegetarian Healthy Diet Program