Iron myth

| 3 June 2012
minute reading time

One of the most annoying and most repeated myths about plant-based diets is: ‘If you don’t eat meat, you won’t get enough iron and you’ll become anaemic!’ A new study confirmed that vegetarians eating a healthy, varied diet are not at any greater risk of iron deficiency anaemia than meat-eaters but also revealed that contrary to what most people think, meat-eaters get less than just 20 per cent of their iron from meat while almost half of their iron intake (45 per cent) comes from cereals and cereal products. A diet rich in wholegrain cereals and breads (many of which are now enriched with iron), beans and other pulses, dark green leafy vegetables, dried fruits, and nuts and seeds provides an adequate iron intake. Fresh fruits and vegetables also contain lots of vitamin C which increases iron absorption so it’s an ideal combination!

Saunders, AV, et al., 2012. Iron and vegetarian diets. MJA Open. 1 Suppl 2: 11-16.

About the author
Dr. Justine Butler
Justine joined Viva! in 2005 after graduating from Bristol University with a PhD in molecular biology. After working as a campaigner, then researcher and writer, she is now Viva!’s head of research and her work focuses on animals, the environment and health. Justine’s scientific training helps her research and write both in-depth scientific reports, such as White Lies and the Meat Report, as well as easy-to-read factsheets and myth-busting articles for consumer magazines and updates on the latest research. Justine also recently wrote the Vegan for the Planet guide for Viva!’s Vegan Now campaign.

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