Iron
Carries oxygen in red blood cells and muscle and powers energy production. Animal foods contain haem iron, absorbed at 15 to 35 percent; plant foods contain non-haem iron, absorbed at 2 to 20 percent depending on what is eaten with it.
8 mg for women after menopause; vegetarians may need up to 1.8 times more because plant iron is absorbed less well
On a plant-based diet
Plants have plenty of iron, but it is absorbed less efficiently than iron from meat. The fix is pairing: a vitamin C food in the same meal, and keeping tea and coffee away from iron-rich meals. This planner does that pairing automatically. A diagnosed iron deficiency usually needs a supplement or treatment set by a clinician, not diet alone.
Best food sources
Fruit
- Dried apricots
- Raisins
- Prunes
- Figs
Vegetables
- Spinach
- Swiss chard
- Kale
- Broccoli
- Potato with skin
- Peas
Other plant foods
- Lentils
- Beans
- Tofu and tempeh
- Pumpkin seeds
- Hemp seeds
- Cashews
- Quinoa
- Oats
- Dark chocolate
- Fortified cereals
Animal foods
- Beef
- Lamb
- Mussels
- Oysters
- Sardines
- Chicken thigh
- Eggs
How much is in a serving
- 1 cup cooked lentils: about 6.6 mg
- 1/2 cup firm tofu: about 3 mg
- 1 oz pumpkin seeds: about 2.5 mg
- 3 oz lean beef: about 2.5 mg
- 3 oz mussels: about 5.7 mg
Deficiency signs
The most common nutrient deficiency worldwide. Tiredness, breathlessness, pale skin, cold hands, brittle nails and cravings for ice. Highest risk in menstruating women, pregnancy, endurance athletes, frequent blood donors and plant-based eaters. Confirmed by a blood test, since the symptoms overlap with many conditions.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- Vitamin C in the same meal can double non-haem iron absorption: lemon on lentils, peppers with beans.
- Tea, coffee, calcium supplements and unsoaked whole grains taken with the meal reduce absorption; leave an hour gap.
- Cooking in cast iron adds a little iron.
Meal ideas
- Lentil dal with tomato and lemon
- Tofu and broccoli stir-fry with bell pepper
- Chickpea and spinach curry
- Mussels with tomato
- Beef and bean chili
Planner meals richest in Iron
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Mussels in tomato and garlic broth18 mg · 136%
- Beef and lentil chili13 mg · 98%
- Palak tofu with millet12 mg · 95%
- Lentil and spinach bowl with lemon tahini12 mg · 90%
- Baked falafel bowl with tahini11 mg · 88%
- Three-bean chili with cornbread-style tortilla11 mg · 87%