Did you know that 23% of Australian women are iron deficient?
Iron deficiency can be a common concern linked to vegetarian and vegan diets. And rightly so! Iron is an important mineral that is responsible for transporting oxygen in the blood. It also plays a critical role in immune function, muscle function and also with cognitive functioning. Being iron deficient can make you feel constantly tired, lethargic and a feeling of ‘fuzzy’ headedness (and who wants that?!).
Unfortunately, the human body is unable to produce iron. So in order to meet our bodies iron needs, we need to make sure we consistently consume rich sources of iron daily. If you are a following a vegetarian or vegan diet, ensuring iron intake at each meal is especially important. This is because unlike haem sources of iron (animal based), non-haem iron sources (plant based), are less readily absorbed – approximately <5% compared to 15-18%!
So what are quick and easy vegetarian ways to ensure you are getting enough iron?
Fortified breakfast cereals
Choosing a breakfast cereal that is fortified with iron is a simple and effortless way to include a source of iron into your morning routine.
For example:
- Weetbix 4.2mg iron per serve
- All Bran 3.2mg iron per serve
Spinach
Spinach is a versatile vegetable that provides 2.5mg iron per 1 cup (cooked). You can add cooked spinach to a hot breakfast, in a wrap for lunch or in a quick stir-fry for dinner.
For example:
Legumes
Legumes are a great way to include variety and colour into your meals, along with providing approximately 2mg iron per 100g.
For example:
- Process chickpeas with lemon juice, olive oil, salt and pepper to make a homemade hummus blend.
- Quickly throw a 4 bean mix into a lunch time salad.
- Process lentils with shredded carrot and zucchini to make patties for burger nights.
- Make these delicious Spiced Baked Beans
- Or how about these flavourful Mexican Lettuce Burritos
Tofu
A staple vegetarian ingredient! Tofu is quick and easy to prepare, providing approximately 5.4mg of iron per 100g. Unsure how to cook tofu? Check out these flavourful ways to cook with tofu.
Include vitamin C rich foods with non-heme iron sources
When eaten at the same time, vitamin C enhances the absorption of iron from your meal. Foods that are high in vitamin C include most fruits and vegetables, especially broccoli, Brussels sprouts, red capsicum, oranges, strawberries, kiwi fruit, tomatoes, lemons and limes.
If you’re not quite sure what your iron requirements are or if you’re eating enough, it’s best come in and get practical and individualised advice. Our team of qualified dieticians can develop a plan based around your personal preferences that will achieve your goals.
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