What’s the truth about animal-based and plant-based iron? How much do you need?
Your body uses iron as a building block for a protein in your blood called hemoglobin. Hemoglobin transports oxygen through your blood and to your organs and tissues. It also helps keep oxygen in your muscles.
There are two natural forms of iron: heme (only in animal-derived foods) and non-heme (mostly found in plants)
Most vegan and vegetarians actually consume the same amount of iron as omnivores. Iron stores, however, tend to be lower for people who eat plant based. But research shows that these lower stores don’t lead to higher rates of anemia.
Over time, the body might actually adapt to having lower iron stores, leading to better absorption and less iron excretion.
Lower iron stores may translate into better insulin sensitivity and reduced risk for cancer and heart disease. Heme iron (found only in meat) more or less forces its way in, whether it’s useful or not.
Delicious, iron rich foods that are from plants include:
Chickpeas - 1/2 Cup, canned = 5.4 mg of non-heme iron
Edamame - 1/2 Cup, whole = 2 mg of non-heme iron
Lentils - 1 Cup = 7.2 mg of non-heme iron
Tofu - 2 oz, extra firm = 2 mg of non-heme iron
Cashews - 1/4 Cup = 1.5 mg of non-heme iron
Pumpkin seeds - 10 seeds = 1.8 mg of non-heme iron
Swiss Chard - 1 Cup, boiled = 4 mg of non-heme iron
How much iron do you need?
The Recommended Daily Allowances (RDA) are as follows:
1-3 year olds need 7 mg/day
4-8 year olds need 10 mg/day
9-13 year olds need 8 mg/day
14-18 year olds (female) need 15 mg/day
14-18 year olds (male) need 11 mg/day
19-50 year olds (female) need 18 mg/day
19+ year olds (male) need 8 mg/day
51+ year olds (female) need 8 mg/day
Iron needs increases during times of rapid growth, which is why pregnant women, infants, young children and teenagers need more iron as a proportion of their total calories.
When there’s too little iron in our bloodstream, we feel really tired. Other symptoms can include difficulty maintaining normal body temperature, dizziness, headaches, and inflammation of the tongue.
