Sweet potatoes contain slightly less — around 2. Potatoes are also a great source of fiber. For instance, one cooked cup of white mushrooms contains around 2.
Oyster mushrooms may offer up to twice as much iron, whereas portobello and shiitake mushrooms contain very little 43 , 44 , A lesser-known fact about palm hearts is that they also contain a fair amount of iron — an impressive 4.
This versatile vegetable can be blended into dips, tossed on the grill, incorporated into a stir-fry, added to salads and even baked with your favorite toppings. Vegetables often contain significant amounts of iron.
Their generally large volume-to-weight ratio explains why eating them cooked may make it easier to meet your daily requirements. Fruit is not commonly the food group that individuals turn to when wanting to increase the iron content of their diet. Prunes are known for their mild laxative effect, which helps relieve constipation Prune juice, in particular, offers about 3 mg of iron per cup ml.
They contain around 3. In addition, fresh olives are also a great source of fiber, good fats and fat-soluble vitamins A and E Olives also contain a variety of beneficial plant compounds thought to provide several health benefits, including a lower risk of heart disease 51 , 52 , Not only do they offer around 2.
Mulberries are a great source of antioxidants as well, which may offer protection against heart disease, diabetes and some forms of cancer 55 , 56 , Prune juice, olives and mulberries are the three types of fruit with the highest iron concentration per portion. These fruit also contain antioxidants and a variety of other nutrients beneficial to health. Research links whole grains to a variety of health benefits. These benefits include increased longevity and a reduced risk of obesity, type 2 diabetes and heart disease 58 , However, not all grains are equally beneficial.
For instance, grain processing typically removes parts of the grain that contain fiber, antioxidants, vitamins and minerals, including iron. For this reason, whole grains typically contain more iron than processed grains. The following are the four types of whole grains containing the most iron per portion. Amaranth contains around 5. Interestingly, amaranth is one of the few complete sources of plant proteins and also contains good amounts of complex carbs, fiber, manganese, phosphorus and magnesium.
It contains around 3. Moreover, spelt offers around 5—6 grams of protein per portion, which is approximately 1. Spelt contains a variety of other nutrients, too, including complex carbs, fiber, magnesium, zinc, selenium and B vitamins.
Its mineral content may also be slightly higher than more conventional grains Oats are a tasty and easy way to add iron to your diet. A cup of cooked oats contains around 3. Like amaranth, quinoa is a gluten-free pseudocereal rich in complete protein, fiber, complex carbs, vitamins and minerals. It offers around 2. Certain foods do not fit in one of the food groups above, yet contain significant amounts of iron. Coconut milk also contains a good amount of iron — more specifically, around 3. Dark chocolate contains significantly more nutrients than its milk chocolate counterpart.
Not only does it offer 3. Additionally, dark chocolate is a powerful source of antioxidants, a group of beneficial plant compounds that help protect against various diseases Blackstrap molasses is a sweetener often claimed to be healthier than table sugar. In terms of iron, it contains around 1. However, despite its higher nutrient content, blackstrap molasses remains very high in sugar and should be consumed in moderation. Dried thyme is one of the most popular culinary herbs.
Many consider it a nutritional powerhouse, and research has linked it to health benefits ranging from fighting bacterial infections and bronchitis to improving your mood 73 , 74 , Thyme also happens to be one of the herbs with the highest iron content, offering 1. Sprinkling a little on each meal is a good strategy for those wanting to increase their iron intake. The heme iron found in meat and animal products is generally more easily absorbed by the human body than the non-heme iron found in plants.
For this reason, the recommended daily intake of iron is 1. This amounts to approximately 14 mg per day for men and post-menopausal women, 32 mg per day for menstruating women and 49 mg per day for pregnant women 1. Here are the best-researched methods:. The type of iron found in plant foods non-heme is less easily absorbed by the body. The methods outlined here can be used to maximize its absorption.
Both calcium and tannins found in tea and coffee reduce iron absorption. Tea, coffee, and calcium supplements should be used several hours before a meal that is high in iron 5. Vegetarians including vegans may need up to 1. Additional foods should be added to these menus to provide adequate calories and to meet requirements for nutrients besides iron.
More information Does drinking tea interfere with iron absorption? Institute of Medicine, Food and Nutrition Board. Dietary intake and biochemical, hematologic, and immune status of vegans compared with nonvegetarians. The impact of vegetarianism on some haematological parameters. Eur J Haematol. Iron absorption from the whole diet: comparison of the effect of two different distributions of daily calcium intake.
Am J Clin Nutr ; Click here for ways to support this website and The Vegetarian Resource Group. The contents of this website and our other publications, including Vegetarian Journal, are not intended to provide personal medical advice.
Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. Please use your best judgment about whether a product is suitable for you. Single-meal studies do not allow for intestinal adaptation involving increased absorption and decreased losses. Some researchers state that concerns over non-haem iron bioavailability and the effect of enhancers and inhibitors are less important than previously thought, 19 , 28 , 39 , 40 and that iron absorption is underestimated.
Vegetarian and vegan diets generally contain just as much or more iron than mixed diets containing meat. Vegetarians may reduce their risk of low iron levels by eating foods rich in enhancers, such as vitamin C and organic acids.
In Western countries like Australia, where we enjoy a varied food supply, vegetarians are no more likely to suffer from iron deficiency anaemia than non-vegetarians. One study group was given meals that were designed to maximally enhance non-haem iron absorption meals included meat and vitamin C-rich fruits and vegetables. Another group was given meals designed to maximally inhibit non-haem iron absorption meals excluded meat and vitamin C-rich fruits and vegetables but included foods and beverages high in inhibitors.
The IOM committee based its recommended iron requirement for vegetarians on the latter group. This same study concluded that iron bioavailability issues enhancers and inhibitors are less important than has been traditionally thought over the long term. Current RDIs for iron 6 are shown in Box 4. The higher RDIs for pregnant women Box 4 ensure an adequate supply of iron to the fetus and developing infant.
As iron absorption is substantially greater when the body has a need, as in the case of pregnancy, it seems reasonable to assume that the bioavailability of iron from vitamin C-enhanced vegetarian meals will be considerably greater when the long-term vegetarian has an increased need for iron as shown by a low ferritin level. Thus it is pertinent to ask whether it is really necessary to recommend a higher iron requirement for vegetarians when adaptive processes respond to lower iron stores.
Future research with long-term vegetarians eating more typical vegetarian meals over a period of time rather than examining responses relating to a single meal would be valuable in addressing this issue. There is a higher prevalence of iron deficiency in obese people, possibly due to inadequate iron intake or a higher blood volume. Chronic inflammation in obese people is associated with higher levels of hepcidin, which down-regulates intestinal iron absorption.
Serum ferritin is not considered a good indicator of iron status in obese people, as serum ferritin levels are elevated by inflammation. A sample meal plan appropriate for 19—year-old lacto-ovo-vegetarian women, who have the highest iron requirements of any group other than pregnant vegetarian women, is shown in Box 5. The sample meal plan also meets the requirements for other key nutrients except vitamin D and long-chain omega-3 fatty acids.
For more details on meeting nutrient reference values on a vegetarian diet, as well as other sample meal plans, see the article by Reid and colleagues. Well planned vegetarian diets provide adequate amounts of non-haem iron if a wide variety of plant foods are regularly consumed.
Research studies indicate that vegetarians are no more likely to have iron deficiency anaemia than non-vegetarians. Vegetarian diets are typically rich in vitamin C and other factors that facilitate non-haem iron absorption.
The limited iron absorption studies conducted to date have not yet clarified how much iron Western vegetarians require daily. Research studies, which have been used to set official RDIs, have not taken into account long-term adaptive mechanisms, such as increased absorption and reduced excretion when iron stores are low, or during times of increased physiological need. There are three levels of iron deficiency commonly used to evaluate iron status:. An increased total iron binding capacity TIBC indicates depletion of iron stores, but is a less precise measure than ferritin level.
Early functional iron deficiency. In early functional iron deficiency, iron supply to the bone marrow and other tissues is suboptimal, but there is no decrease in haemoglobin level and therefore no anaemia. In iron deficiency anaemia, there is a measurable deficit in erythrocytes, the most accessible functional compartment. Iron-fortified breakfast cereals.
Fortified malted chocolate beverage, with whole milk. Lentils, dried peas or beans, cooked, 1 cup. Iron-fortified breakfast cereals, average serve. Dried apricots, 10 halves 50 g. Fortified malted chocolate beverage, 1 tsp 5 g. Almonds, dry roasted, 20—25 nuts 30 g. Bowl of cereal with fruit, and poached egg on toast. Nuts and dried fruit.
Chickpea falafel wrap. Banana and wheatgerm smoothie. Stir-fry greens with tofu and rice. Fortified malted chocolate beverage. Total iron. Provenance: Commissioned by supplement editors; externally peer reviewed.
Angela Saunders is employed by Sanitarium Health and Wellbeing, sponsor of this supplement. Publication of your online response is subject to the Medical Journal of Australia 's editorial discretion. You will be notified by email within five working days should your response be accepted. Basic Search Advanced search search. Use the Advanced search for more specific terms. Title contains. Body contains. Date range from. Date range to. Article type. Author's surname. First page. Issues by year.
Article types. Research letters. Guidelines and statements. Narrative reviews. Ethics and law. Medical education. Clinical focus. Volume Issue 4 Suppl. Med J Aust ; 4 : SS Topics Hematologic diseases. Nutritional and metabolic diseases. Summary Vegetarians who eat a varied and well balanced diet are not at any greater risk of iron deficiency anaemia than non-vegetarians.
This is a republished version of an article previously published in MJA Open I ron is an essential nutrient for haemoglobin and myoglobin formation and is vital for health and peak performance. Groups considered at risk of iron deficiency There are three levels of iron deficiency, in increasing order of severity: depleted iron stores, early functional iron deficiency and iron deficiency anaemia Box 1. Types and best sources of iron There are two types of iron in food: haem and non-haem iron.
Bioavailability of iron: inhibitors and enhancers Non-haem iron bioavailability is influenced by various dietary components that either enhance or inhibit its absorption. Are vegetarians at risk of iron deficiency? Higher iron requirement for vegetarians — is it justified? Conclusion Well planned vegetarian diets provide adequate amounts of non-haem iron if a wide variety of plant foods are regularly consumed. View this article on Wiley Online Library. Correspondence: angela.
Competing interests:. Samman S. Nutr Diet ; 64 Suppl 4: SS How much iron is too much? Expert Rev Gastroenterol Hepatol ; 2: Food and Nutrition Board and Institute of Medicine. Dietary reference intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc.
Worldwide prevalence of anaemia — WHO global database on anaemia.
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