A well-planned, plant-based diet provides adequate iron.
People who eat plant foods are no more likely than meat eaters to suffer from iron deficiency anemia.
Among people of all dietary preferences, there are those who are deficient in iron, and this is not always due to the fact that they do not get enough iron from food.
Getting enough iron through food is important, but iron absorption and utilization depends on a number of other factors.
There are two types of iron in foods. Heme and non-heme. Heme iron is found in red meat. About 40% of the iron found in meat is heme, and 60% is non-heme, this type of iron is also found in plants.
Iron absorption is greatly enhanced in the presence of vitamin C. This process is inhibited by tannic acid found in tea and nuts; calcium, which is abundant in dairy products; oxylates, which are found in green leafy vegetables, especially in sorrel and spinach; phytates found in whole grains and legumes.
Heme iron is more easily absorbed by the body, mainly because, unlike non-heme iron, it does not depend on the presence of vitamin C. Fortunately, many vegetables and fruits are high in vitamin C, so if vegetarians and vegans eat a lot of fruits and vegetables, getting vitamin C along with iron, iron absorption is not a problem for them.
It is important for vegetarians and vegans to get plenty of iron from a variety of plant foods, due to the slower absorption rate of non-heme iron. This does not mean that we should eat meat. This means that the diet should be varied and balanced, because nutrients are better absorbed and used by our body in the presence of other nutrients.
Meals should include a wide range of vegetables and fruits, as well as whole grains and legumes, nuts, and other sources of tannic acid that promote iron absorption. Whole grain yeast bread contains less phytates than unleavened bread, but that doesn’t mean we shouldn’t eat it. This means that we must combine it with other products.
It is best for vegetarians and vegans to get most of their iron from whole foods rather than relying on supplements or iron-fortified foods, which are poorly absorbed and can cause constipation.
Whether we eat meat or not, a diet high in refined grains and flours, unhealthy foods low in whole grains, legumes, fruits, and vegetables can lead to iron deficiency.
Good digestion, as well as having enough hydrochloric acid in the stomach, is also an important factor in iron absorption. If you have a good appetite, it usually means you have enough stomach acid to digest your food (which is why you should only eat when you’re hungry).
Fortunately, plant-based nutrition tends to promote a healthy appetite and good digestion.
Age is an important factor in the absorption of iron. Adolescent girls are particularly vulnerable to developing iron deficiency due to the poor diet typical of adolescents, combined with the onset of menstruation. Pregnant women are also vulnerable, and in general, pre-menopausal women are more likely to be iron deficient than post-menopausal women.
Teenage girls who lead a vegetarian lifestyle are even more vulnerable because, having given up meat, they do not always monitor the presence of plant sources of iron in their diet.
Older people are also prone to iron deficiency because they usually cannot eat much. They may lose interest in food, not have easy access to food, or find it difficult to cook for themselves. In addition, their body absorbs nutrients worse. Iron deficiency may be just one of many age-related problems.
But age-related iron deficiency is not inevitable. Studies have shown that older people who eat healthy foods stay in good physical shape for a long time, are less likely to become incapacitated and disinterested in healthy food, and are less likely to suffer from nutritional deficiencies. Iron-rich plant foods: beans, peas and lentils, dried fruits like prunes and apricots, green vegetables, nuts and seeds, seaweed like kelp and nori, soy and soy products like tempeh and tofu, whole grains.