Plant Based Iron

Following a plant based diet can have many health benefits and even if you do not follow a vegetarian or vegan diet, adding more plants to your day is never going to be a negative thing. But finding plant based sources of certain nutrients such as iron  can take a little more reading, planning and probably some specialist advice in some situations. And as iron is super easy to become deficient in and mega important to our bodies (it is used to transport oxygen around the body, production of energy and helping to create strong immunity to name a few reasons), it is important to make sure plenty of iron sources are being added to your everyday diet.

So what pant based foods make for a good dose of iron?

·      Fortified cereals such as Weetbix and all bran

·      Kidney Beans

·      Green lentils

·      Tofu

·      Chickpeas

·      Soybeans

·      Tempeh

·      Peas

·      Bok Choy

·      Kale

·      Spinach

·      Brussels Sprouts

·      Broccoli

·      Baked Beans

·      Wholegrain pastas

·      Wholegrain breads

·      Brown rice

·      Quinoa

·      Rolled Oats

·      Almonds

·      Cashew Nuts

·      Sunflower Seeds

·      Eggs

·      Soy yoghurt

·      Dried Fruit

As you can see, there is still plenty to choose from!

But as plant based iron isn’t absorbed as well as animal sources, it is best to help boost that iron absorption. Simple things such as cooking your iron food sources will actually increase the amount of available iron that your body might just take up. Things such as sautéing spinach instead of adding raw to salads or smoothies, making sure peas and beans are cooked and choosing rolled oat porridge over overnight oats.

Vitamin C can also boost how much iron is absorbed so mixing iron and Vitamin C foods together will give you more iron. Foods include oranges, berries, capsicums (or peppers as they are also known), kale (this one gets double points), tomato and kiwi fruit. Try things such as sautéed spinach or kale with grilled tomato, adding capsicums to curries or stir fry’s with chickpeas and to or adding strawberries to porridge with almond milk.

So if you do follow a plant based diet, make sure you are loading it up with plenty of fruits and vegetables but also lots from the above list. Your energy levels, brain function and immune system will thank you for it!