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How To Increase Iron On a Plant-based Diet

Are you feeling sluggish and exhausted, even though you're sticking to a strict plant-based diet? It could be that you do not have adequate iron. Iron is a vital mineral that plays an important role in transporting oxygen throughout the body and keeping your energy levels up. But for those following a plant-based diet, getting enough iron can be a challenge.

I have got you covered. In this post, we'll dive into the importance of iron in a plant-based diet and how to get enough iron on a plant-based diet. I will also share proven strategies to boost iron absorption and provide mouth-watering iron-rich plant-based recipes to keep deficiency at bay. Keep reading to learn how to stay healthy and energized on your plant-based journey.

The Importance Of Iron In a Plant-based Diet

Iron is a mineral that plays a vital role in keeping our bodies running smoothly. It is essential for the production of hemoglobin, a protein that helps transport oxygen throughout the bloodstream. Without enough iron, our energy levels and overall health can suffer. But that's not all; iron is also crucial for maintaining a healthy immune system and proper brain function.

Interestingly, vegetarians and vegans need to pay extra attention to their iron intake as it can be harder to obtain enough iron from plant-based foods. Iron deficiency anemia is one of the most common nutrient deficiencies and can lead to a range of symptoms such as fatigue, weakness, and a weakened immune system. So, next time you're thinking about what to eat, remember that iron is not just a metal, it's a mineral that keeps us alive and kicking!

Plant-based Iron Sources

Eating a variety of these foods is a great way to make sure you're getting enough iron in your diet. Some of the best plant-based sources of iron include:

  • Leafy greens (Spinach, Broccoli, Kale)

  • Legumes (lentils and chickpeas)

  • Quinoa

  • Fortified cereals

  • Dried fruits (raisins and apricots)

Plant-based iron absorption tips

While eating iron-rich plant-based foods is important, it's also important to know how to increase iron absorption from these foods. It is recommended to pair them with a food that is high in vitamin C, such as citrus fruits, bell peppers, or strawberries. Vitamin C helps to enhance the absorption of iron. Additionally, cooking food in a cast iron skillet can add iron to your food.

Iron-rich Plant-based Meals

To help you get more iron in your diet, here are a few delicious and easy-to-prepare meat-free iron options.

  1. Spinach and Chickpea Stew: This dish is full of iron-rich spinach and chickpeas, and it's easy to make. Sauté some onions and garlic in a pot, then add in some diced tomatoes, chickpeas, and spinach. Let it simmer for a few minutes until the spinach is wilted and the chickpeas are heated through. Serve over rice or quinoa for a complete meal.

  2. Lentil and Vegetable Curry: This dish is full of iron-rich lentils and a variety of vegetables. Sauté some onions, garlic, and ginger in a pot, then add in some diced tomatoes and a variety of vegetables such as carrots, bell peppers, and squash. Add in some lentils and curry powder, and let it simmer for a few minutes. Serve over rice or quinoa for a complete meal.

  3. Quinoa and Black Bean Burritos: These burritos are full of iron-rich quinoa and black beans. Cook some quinoa according to package instructions and set it aside. In a pan, sauté some onions and garlic, then add in some black beans and a variety of spices. Warm up some flour tortillas and fill them with the quinoa and black bean mixture. Top with avocado, salsa, and cilantro.

Symptoms of Plant-based Iron Deficiency

  1. Fatigue

  2. Weakness

  3. Pale skin

  4. Difficulty concentrating

  5. Headaches.

If you experience any of these symptoms, it's important to consult with a healthcare professional to determine if you have an iron deficiency and to find out the best way to address it.

A registered dietitian or plant-based coach can help you make sure that you are getting all the nutrients you need on a plant-based diet, they can help you understand how to increase iron absorption, suggest other sources of iron, and monitor for any deficiency signs. It's a good idea to get professional advice when starting a new diet, including a plant-based diet, to ensure that you are meeting all of your nutritional needs.

Ready to get premium guidance on your plant-based lifestyle? My name is Suzanne Saleh, a certified plant-based coach and I invite you to join my 30-Day Body Reset Program. It features a mind reset, physical re-touch, community, support, and all the resources you need to make the switch. I promise it is really easy when you have a shoulder to rely on like mine.

If you would like a virtual coffee chat with me, shoot me an email at and I will be in touch.

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