Getting Enough Iron on a Plant-Based Diet
Compared with people who eat meat, vegetarians tend to consume more iron (as well as more of most nutrients), but the iron in plant foods is not absorbed as efficiently as the heme iron in meat. While this can be an advantage in preventing iron overload, about one in thirty menstruating women in the United States lose more iron than they take
in, which can lead to anemia. Women who eat plantbased diets
do not appear to have higher rates of iron deficiency anemia than women who eat
a lot of meat, but all women of childbearing age need to ensure adequate iron
intake.
Those diagnosed with iron
deficiency should talk with their doctors about first trying to treat it with
diet, as iron supplements have been shown to increase oxidative stress. The healthiest sources of
iron are whole grains, legumes, nuts, seeds, dried fruits, and green, leafy
vegetables. Avoid drinking tea with meals, as that can inhibit iron absorption.
Consuming vitamin C–rich foods can improve iron absorption. The amount of
vitamin C in a single orange can enhance iron absorption as much as three-to
sixfold, so those trying to boost their iron absorption should reach for some
fruit instead of a cup of tea.
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