15 Vegan Foods for Low Iron

 There’s a pretty good chance you’ve had an iron test in the past, especially if you have a menstrual cycle. Iron deficiency is the most prevalent (1) nutrient deficiency worldwide impacting 1-2 billion people. Certain times in life are more at risk for iron deficiency: children aged 0-5, people who menstruate, during pregnancy and female athletes (2), especially runners. There are also health conditions that have a higher risk of iron deficiency, such as inflammatory bowel disease (IBD) and kidney disease. 

Why do we want optimal iron levels? Because low iron means less healthy red blood cells circulating oxygen to the body’s tissues. Less oxygen is why we often associate extreme fatigue with lower iron levels. I remember hiking up Mt Seymour huffing and puffing, then I realized, my iron must be low again. Other symptoms of iron deficiency anemia include feeling dizzy, impaired cognitive function, fertility challenges and paleness (3, 4).  Ferritin is tested to gauge the body’s stored iron levels. When iron is low it pulls stored ferritin to help increase it. If serum ferritin is under 12 ug/L, you’re anemic.  Women often feel more energized with levels around 50-70 ug/L. Too high isn’t good either and blood donation is a good way to lower your levels.

Investigate why your iron is low

• heavy period, is your estrogen high? fibroids? book in to work with me if so

• low stomach acid due to aging, stress, gut infections

• gut infections such as H. pylori which lowers iron (read about this infection here)

• Celiac or IBD that impacts absorption

• insufficient intake of iron rich foods

• pregnancy

• consuming inhibitors with iron rich meals

Does your diet play a role? Yes! Eating foods rich in iron will help restore your iron stores. There are two types: heme from animals and non-heme iron from animals and plants. Heme iron is absorbed at a faster rate and everything consumed will be absorbed, even if your levels are sufficient. Heme iron intake can lead to inflammation, a 27% higher risk of heart disease for every one milligram, an increased risk of cancer and microbiota changes. (5,6) The good news? There are a ton of plant-based sources of iron. Surprisingly, vegetarians eaters don’t have a higher risk of anemia if consuming a varied well balanced diet. (6).

A plant-based nutritionist’s top foods for increasing ferritin:

• chlorella

• cooked spinach

• chlorophyll added to water

• beans

• whole grains

• tofu

• lentils

• chia seeds

• molasses

• tempeh

• peas

• nettle tea steeped for 12 hours overnight

• oats

• sweet potatoes

• edamame

The compounds that enhance non heme iron absorption are Vitamin C, beta carotene and alliums. Including these alongside your iron rich meals will help absorption. For Vitamin C include lemons, oranges, kiwis, goji berries or red pepper. My favourite iron brand also includes Vitamin C in the capsule.

If your health practitioner or doctor recommends iron supplements, take them away from iron inhibitors, most notably calcium, tea, coffee, nuts and cocoa. Soaking, cooking and sprouting reduces phytates, an inhibitor found in legumes and whole grains. 

Women 19-50 years of age should aim for 18 mg per day (32 mg if plant-based) and age 51-70 8 mg per day (14 mg if plant-based). Men 19-70 years need 8 mg per day. Chronometer is a great app if you’d like to track your intake. 

Many iron supplements can cause constipation so knowing which form to buy is a game changer. Ferrous forms are well absorbed compared to ferric iron.

I encourage you to test your levels before and during supplementation if you’re feeling fatigued. Iron is not a supplement we want to take if we aren’t low. Here’s to feeling more energized!

Don’t forget to get an actual copy of your bloodwork and take it to a functional practitioner like me. Western medicine will often only call you if your ferritin is under 12 and we want it a lot higher. Our range is much more narrow and more people get supported and therefore feel better.

Vegan Iron-Boosting Bowl (serves 2)

Ingredients

Base:

• 1 cup cooked quinoa (contains non-heme iron and protein)

• 1 cup steamed kale or spinach (rich in iron and vitamin K)

Toppings:

• 1/2 cup cooked lentils (great source of iron)

• 1/2 cup roasted sweet potatoes (contains vitamin C to enhance iron absorption)

• 1/4 cup pumpkin seeds (rich in iron and zinc)

• 1/4 cup dried apricots (high in non-heme iron)

Dressing:

• Juice of 1 lemon (vitamin C boost)

• 2 tbsp tahini (calcium-rich but moderate amounts won’t interfere with iron absorption)

• 1 tbsp maple syrup

• 1 tsp ground cumin

• Pinch of salt and pepper

Optional Add-Ins:

• Sautéed mushrooms (contain a small amount of iron and add umami flavor)

• Red bell peppers (excellent source of vitamin C)

Instructions

1. Prepare Quinoa: Rinse and cook according to package instructions. Fluff and set aside.

2. Steam Greens: Steam kale or spinach until wilted. Avoid overcooking to retain nutrients.

3. Roast Sweet Potatoes: Preheat oven to 400°F (200°C). Chop sweet potatoes into cubes, drizzle with olive oil, and roast for 25–30 minutes until tender.

4. Assemble Bowl: Layer quinoa and greens as the base. Top with lentils, roasted sweet potatoes, pumpkin seeds, and dried apricots.

5. Make Dressing: Whisk lemon juice, tahini, maple syrup, cumin, salt, and pepper in a small bowl until smooth. Add water to adjust consistency if needed.

6. Drizzle and Serve: Pour dressing over the bowl and enjoy warm or at room temperature.

Nutrition Tips:

• Pair with herbal teas like hibiscus or rooibos instead of coffee/tea during meals to avoid tannins that block iron absorption.

• Snack on vitamin C-rich fruits (e.g., oranges, kiwis) alongside iron-containing foods to further boost absorption.

Want 1:1 support? How can I help you?

Book in to work with me on your health. I offer virtual consults with clients all over the world. We can test your gut health with a GI-MAP if you’re curious to ensure there are no infections or look into your hormone levels and support your period to reduce heavy bleeding.

Application to work together and to learn more

1- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685880/

2 - https://www.thelancet.com/pdfs/journals/lancet/PIIS0140-6736(15)60865-0.pdf

3 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836595/

4 - https://clinicaltrials.gov/ct2/show/NCT04510870

5 - https://nutritionfacts.org/video/the-safety-of-heme-vs-non-heme-iron/

6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400826/

7 - https://pubmed.ncbi.nlm.nih.gov/25369923/ 

8 - https://www.healthlinkbc.ca/healthy-eating-physical-activity/food-and-nutrition/nutrients/getting-enough-iron

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