How to build an easy iron-rich menu

Iron is a vital mineral that we all need on a daily basis, yet many people tend to fall short. Here’s how you can make sure you get not just a plentiful supply but also good absorption.

Why you need iron

Iron is the major player in oxygen-carrying molecules of haemoglobin, found in our red blood cells. Without iron, red blood cells cannot carry oxygen from your lungs to the rest of your body.

Your muscles also need iron because they are equipped with myoglobin – a molecule that stores oxygen in your muscles for when you need a little extra, such as intense physical exertion. And on top of that, iron is essential for many other molecules and functions in your body.

If your iron levels are low, you feel tired for no apparent reason. If you’re iron deficient, you’re likely to feel weak, cold, unable to concentrate, have a weakened immune system and you may suffer from anaemia.

Recommendations slightly vary in different countries but men need around 8.7 milligrams daily and women from 11 to 50 need 14.8 to 18 milligrams, to make up for menstrual losses. When your periods stop, most women will need the same amount as men (8.7 milligrams).

What are the two different types of iron?

Iron is found in both animals and plants but it takes a different form in each. The form found in animal flesh is called haem iron and your body readily absorbs it, but that’s also why it can be dangerous. Too much haem iron stimulates the production of free radicals in your body – molecules that damage your cells and DNA and may increase your risk of heart disease and cancer.

Plants contain non-haem iron, which is absorbed by your body in smaller amounts according to its needs. It doesn’t accumulate in the same way as haem iron, so cannot build up to dangerous levels. That means it’s safer but also that you need good sources daily to keep up with your body’s demands.

Iron-rich plant foods

Good plant sources include beans, lentils, tofu, tempeh, wholemeal bread, wholewheat pasta, quinoa, fortified breakfast cereals, muesli, green leafy vegetables, dried fruit (apricots, prunes and figs), cocoa, cashews, tahini (sesame seed paste), pumpkin and chia seeds.

Vitamin C increases the absorption of iron four-fold so make sure to eat vitamin C foods alongside those rich in iron – for example berries, citrus fruit (grapefruit, lemons and oranges), kiwi, pineapple, sweet peppers, watercress, cabbage, broccoli, cauliflower, tomatoes and potatoes.

Your iron-rich menu

To make sure you have enough iron in your diet, you should try to eat iron-rich foods at least three times a day and you can also combine iron sources at each meal. It’s not complicated, just follow these three steps:

Step 1 – select your iron sources

For savoury meals, pulses, such as beans, lentils and whole soya products (tofu, tempeh, edamame) are always good choices and if you pair them with green leafy veggies, you’re on to a winning combination.

When it comes to foods with multiple ingredients hummus, falafel and poppadums are all great for iron.

You can also choose pasta as your main iron source – the best choices are wholemeal, lentil and chickpea pasta. On the other hand, common white pasta is a very poor source.

For a sweet breakfast or snack, a bowl of muesli or fortified cereal are easy choices or you can make overnight oats with nuts, seeds and dried fruit.

Step 2 – select a vitamin C source

To maximise iron absorption, have a few slices of bell peppers, tomato, rocket or watercress with your meal. You can also add steamed broccoli, kale or cauliflower. As vitamin C is destroyed by heat – the longer you cook the food, the more is lost – it’s best to have these veggies only lightly steamed.

If you’d rather have fruit have a clementine, a few orange slices, kiwi, pineapple, fresh or freeze-dried strawberries. A fresh lemonade works too but should be low in sugar.

Potatoes are also a good source of vitamin C but it’s better to have some fresh fruit or veggies with your meal as it supports your overall health, not just iron absorption.

Step 3 – make it work for you

Make your meals enjoyable, not just healthy. Add whatever spices, condiments and side dishes you like. If you don’t like hummus, don’t eat it – simply choose something else.

If you want to boost the iron content of your meals and snacks, reach for pumpkin seeds, chia seeds, cashew nuts or a tablespoon of tahini, choose wholemeal bread instead of white and have a few squares of dark chocolate for dessert. After all, cocoa is high in iron so you finally have an excuse to eat dark chocolate!

Good to know

Products made from protein isolates, such as mock meats based on soya, pea or wheat protein are not good sources of iron unless the product is fortified. However, if you eat them with green leafy veggies and wholemeal bread or pasta, you’ll have an iron-rich meal nevertheless.

Your caffeine hit can get in the way

Coffee and tea may reduce the amount of iron you absorb from foods so it’s recommended that you leave at least an hour between eating and drinking tea or coffee.

Iron-rich desserts

Just three squares of dark chocolate contain between 1.5 and two milligrams of iron but that’s not the only dessert option. Bean brownies, halva and tofu chocolate mousse are all delicious desserts that pack a good dose of iron. Just be careful not to indulge too much!

As you can see, it’s easy to have plenty of iron on a vegan diet – actually, some studies even show that vegans have higher iron intake than other diet groups. As long as you also invite vitamin C to the table and give caffeinated drinks their own time slot, your iron levels should be super healthy.